There is no escaping technology in today’s world. It is everywhere, shaping the way we live, work, and interact. While digital devices offer incredible convenience and connection, they also have a way of creeping into every moment of our lives—often in ways we don’t even realize. It’s so important to consider how our digital habits are forming us and what it looks like to be more intentional with our tech use.

Andy Crouch, in The Tech-Wise Family, says, “The most powerful choices we will make in our lives are not about specific decisions but about patterns of life…” I know personally, when I started thinking about digital habits, my first instinct was to focus on how technology is impacting my kids. But the more I learned, the more I realized how much it’s shaping me, too. After reading books like Habits of the Household by Justin Whitmel Earley and Atomic Habits by James Clear, I’ve become much more aware of the small, daily choices that add up to a digitally distracted or digitally disciplined life.

We’ve all felt the pull of our devices—endless scrolling, constant notifications, the nagging feeling that we’re always half-present. As Habits of the Household puts it, “Every moment spent scrolling is a moment away from the relationships God designed us for.” It’s easy to look up and realize an hour has passed without really accomplishing anything meaningful. Darren Whitehead, in The Digital Fast, talks about how our fixation with screens has left many of us feeling numb, exhausted, and oddly disconnected, even though we’re more “connected” than ever.

So how do we push back? Justin Whitmel Earley suggests a two-step approach: first, setting limits; second, making intentional choices within those limits. Setting boundaries is a game-changer when it comes to reclaiming our attention, relationships, and spiritual growth. When it comes to television, here are a few shifts that could make a difference for you:

  • Making “off” time the default instead of keeping the TV endlessly running.
  • Designating specific times for TV.
  • Keeping televisions out of bedrooms.
  • Choosing to keep car rides screen-free to encourage real conversations.
  • Watching something on TV together with friends or family to create an opportunity for meaningful discussion.

Phones are an even bigger challenge, but small changes make a huge difference:

  • Charging phones outside the bedroom at night to improve sleep and start mornings with more presence.
  • Turning off unnecessary notifications to reduce distractions.
  • Setting aside “tech-free” time—like putting phones away during dinner—to foster richer family interactions.
  • Using Focus modes to limit time spent on certain apps.
  • Keeping the phone out of sight when spending time with others to prioritize real-life relationships over digital ones.

But it’s not just about setting limits—it’s about what we choose to do within them. Instead of defaulting to a screen, we can intentionally replace digital distractions with something better:

  • Reading a book instead of scrolling.
  • Going for a walk instead of watching another episode.
  • Calling a friend instead of texting.
  • Focusing fully on one task at a time instead of multitasking.

It can feel overwhelming to overhaul our digital habits all at once, but the key is to start small. Try one experiment for a month and see how it impacts you. Maybe charge your phone outside your bedroom at night, set a time when screens go off in the evening, or commit to having one fully tech-free meal a day. Simple shifts can have a huge impact over time.

As we wrap up, it’s worth asking:

  • What’s the real purpose of my devices?
  • When do I want to check my phone in the morning, and when will I put it away at night?
  • Where will I keep it during meals?
  • How can I make sure I’m fully present with the people around me?

Technology is a powerful tool, but it’s not neutral—it’s shaping us. The question is, are we using it with intention, or is it using us? Let’s commit to small, intentional changes that help us live the kind of life we actually want.

Want to dive deeper into this conversation? Check out our recent podcast episode on this topic—Episode 398!