Our phones have become part of our lifeline, and honestly, there are many great benefits to having these handheld devices. You can check on your kiddos to ensure their safety, keep up with family across the world through social media, gather a wide range of information, or offer educational resources to your little people, all at the touch of a finger.
However, on the flip side, we are also fighting a battle against addiction, privacy risks, and health issues. Unfortunately, this is causing a huge disturbance to our social interactions, and the new and emerging data coming out is staggering and quite alarming at best.
According to Harmony Healthcare, the average American spends a little over five hours daily on their phone. This is a 14% increase since 2024, with age playing a significant role. Gen Z is slated to spend, on average, 6 and a half hours daily on their phone.
“With Gen Z spending the most time on their phones across all generations, they’re also the most dependent on their devices, with 69% openly admitting to being addicted. While the battle to break away from your phone isn’t easy, the younger generation can see the potential benefits. Over 2 in 3 Gen Z believe their social life would improve with less phone time, and 72% of Gen Z think their mental health would improve if phone apps were less addictive.” (Harmony Health website)
The consequences of over-telephone usage are leading young adults (age 18-24) into a widespread increase of detrimental feelings associated with isolation, social disconnect, and anxiety. The “loneliness epidemic” has emerged, and it’s taking a major toll on young minds and overall well-being. The good news is that they want to do something about it!
So, how do we move forward and navigate these times while creating healthy boundaries with our phones? I believe it starts by recognizing the consequences of doing nothing. When we realize changes must be made and this younger generation needs guidance, we start by implementing safety measures within our own homes, praying for God to touch the hearts of Gen Z, and rising up against the troublesome statistics with humility and courage!
This morning, as I was tuning in to my local faith-filled radio station, all the while knowing I would be writing this article for you today, and praying for God’s wisdom and discernment, a lady called into the show. This young woman humbly admits the battle she has with her phone. (Ironic? I think not. God sure knows how to speak to our hearts right on cue!) She was a college student on fire for the Lord; it was evident in how she spoke. Yet, something she said really struck a chord with me. It was simple enough, but so powerful. She boldly stated that she is striving to reach for the “throne” before she reaches for her phone every morning. Wow!
I don’t know about you, but my Bible is not always on my nightstand, yet my phone most certainly is. Sigh. It was at that moment, upon hearing this lady share her struggle with such honesty, that I felt truly convicted. I guess because I have gotten into a habit of scrolling my phone, even if I am reading Bible verses, rather than taking my heart to the Lord first. Not to say that reading Bible verses on your phone is necessarily bad, but it can open pathways to many distractions.
So, my question is, what is the first thing you do when you wake up? If it is reaching for your phone instead of touching base with Jesus, it may be time to rethink your morning routine. If this is a real struggle for you, as it is for me, charge your phone in a different room, so you won’t get easily lured into the temptation of picking it up. Then replace it with that precious Bible, putting it proudly back on your nightstand. Let it be the first thing you see when you open up those peepers, sweetly calling you to pick it up and read!
Need more reasons to seek the “throne before your phone?” Well, Jesus models for us the necessity of rising up and getting quiet with God in Mark 1:35. Don’t really need any other reason but to follow His example. So, my fellow believer, let’s choose to start our day the same way. Settle in a quiet secluded place and posture your heart in prayer, communing with God about your upcoming day. Then dig into Scripture.
Ephesians 5:15-16 calls believers to walk wisely and make the best use of our time, as the days are evil. The apostle Paul urges us to live deliberately by staying in tune with God’s will and being purposefully driven throughout our day. That comes with putting guards around our time and things that take us away from God. Setting healthy boundaries around our phones is a good start.
Jesus set boundaries around His time so that He could serve and love others better. We are called to do the same. When we put restrictions and time limits on our phones, such as turning off unnecessary notifications or creating “no phone” zones in certain areas around the home, we open up the opportunity for beautiful interactions.
Are you ready to create healthy boundaries and be more intentional about using your phone? Start by seeking God’s wisdom through prayer, then have a family meeting and share what God is laying on your heart. Remember that we model healthy boundaries for our children in every aspect of our lives; phones are no different. So, be mindful of putting your phone down and looking your little people in the eye when they want to share their day. Turn phones off at the dinner table or have teens turn phones in at night to safeguard their hearts and minds for restful sleep. You may also want to gauge their input during the family meeting and see their insights regarding phone limitations. You may be surprised (and a bit humbled) by what they have to say.
Setting up a nightly routine is just as important as starting your day with intention and purpose (Psalm 5:3). Bedtime routines can easily be anchored in our faith, allowing us to abide in Christ as we wind down and settle in for the evening.
The truth is that phones disrupt our natural sleep patterns and circadian rhythm by emitting blue light and glare. This naturally suppresses melatonin, the sleep hormone, causing all kinds of issues, ranging from disrupted sleep and eye strain to increased risks of anxiety and depression.
However, when we shift our mindset, put our phones down hours before bed, and set up a routine that allows us to cultivate our faith, a calming environment induces mind, body, and soul rest, allowing us to be purposefully productive the next day.
God values rest and knows our bodies need proper sleep to recharge. We find the importance of rest weaved throughout Scripture. This first incident being in Genesis 2:1-3, when God, Himself, rested after six days of creation. The Old Testament reveals that God gave His people rest in the form of a blessed gift, declaring that the Sabbath is to be honored in remembrance of Him, and should be used as a time to spiritually rest and worship (Exodus 20:1-8).
Setting up a nightly routine can be as easy as turning off your phone and other electronic devices a few hours before bedtime. Then, focus on gratitude as you give thanks to the Lord for all He has done. You can also try dimming the lights and playing calming music to set your mind and soul at ease and welcome rest.
As we draw closer to the end of another year, let’s seek to make 2026 a year that flips the statistics, making way for more “throne time,” better boundaries, and a nightly routine that will give our bodies the rest they truly need. Let’s rise up against the snares of the enemy and become the warriors this broken world needs!
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