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Hi friend,
I was sitting in the chair getting my hair done and during that in-between moment — nothing to do but wait — my hand instinctively reached for my phone. Scroll, scroll, scroll. It had become such a reflex that I almost didn't notice myself doing it.
But something on the radio I'd been listening to on the drive over stopped me. It was about how much of what we watch, listen to, and consume shapes not just our mood in the moment, but the actual architecture of how we think. How grabbing our phone can contribute to more stress on both our mind and body. And I sat there with my phone in my hand, thinking I thought this was relaxing. But is it really relaxing and how is it impacting my thoughts?
I want to take a closer look at the data you’re putting in—and what it may be doing to your brain.
Watch Your Thoughts
There's a saying that's been passed around for generations:
"Watch your thoughts, they become your words. Watch your words, they become your actions. Watch your actions, they become your habits. Watch your habits, they become your character. Watch your character, it becomes your destiny."
It's a chain — and it starts with thoughts. So, here's the question I kept contemplating: what is actually shaping our thoughts?
For most of us, the honest answer I think is: content. What we watch. What we listen to. What we scroll past a hundred times a day without even registering it. Content isn't neutral though — it hugely shapes your thoughts, and your thoughts shape your perspective, your values, your expectations, your hopes, and even your fears. Over time, that becomes the lens through which you see your life.
In technical terms: the data you put out is determined by the data you put in.
Why Scrolling Doesn't Actually Relax You
I used to think scrolling while sitting still counted as rest. But here's what I've come to realize, both personally and through what I've been reading: if the brain never has a moment of true quiet, it doesn't settle — and neither does the body. Your nervous system needs stillness to actually downshift. A feed of rapid, algorithm-driven content — even "relaxing" content — keeps your brain in a low-grade state of stimulation. It's not rest. It's just quiet-looking stimulation.
I say all of this from a place of personal experience— I would catch myself doing exactly what I'm describing. But once I started paying attention to how I felt after scrolling versus after time spent in quiet, prayer, or a real conversation, the difference was hard to ignore.
What the Research Actually Shows
This isn't just a feeling — it's measurable. A growing body of research on short-form video (IG, FB, TikTok, Reels, Shorts, etc.) has found consistent associations with:
Reduced sustained attention — the ability to stay focused on one thing over time
Diminished working memory — your brain's ability to hold and use information in the moment
Impaired executive control — your capacity to plan, filter distractions, and follow through
Lower self-control — the ability to resist impulse and delay gratification
A 2024 EEG study out of Zhejiang University measured brain activity in adults while they completed an attention task, and found that heavier short-form video use was linked to reduced activity in the prefrontal region associated with executive control — the part of your brain responsible for focus and self-regulation. A broader 2025 systematic review echoed the same pattern: frequent short-form video use was consistently associated with attentional fragmentation, weakened executive functioning, and impaired working memory.
Your Brain on Repeat: What's Happening to Your "Brain Muscle"
Your brain has a built-in reward system, centered around a chemical called dopamine. Every time you watch a new video, receive a notification, get a like — your brain gets a small hit of anticipation and reward. There is nothing inherently wrong with that; it's how humans have always been wired to learn and seek things that matter.
The problem is repetition and speed. Constant, rapid-fire stimulation can cause that reward pathway to become less sensitive over time, meaning it takes more and more input to feel satisfied — while everyday, slower-paced things (a conversation, a walk, a book) start to feel less engaging by comparison. Meanwhile, the prefrontal cortex — your brain's "brakes," the part responsible for impulse control and sustained focus — gets less practice doing its job.
Think of it like a muscle. Attention, deep focus, and self-control are trainable — and just like a muscle, they weaken with disuse and strengthen with practice. Every time you let yourself sit in a moment of boredom without immediately reaching for a screen, you're doing a rep. Every time you finish a chapter instead of switching to a video, you're doing a rep.
Here's the encouraging part: your brain is not fixed. Neuroplasticity means these patterns are changeable — the same brain that adapted to constant stimulation can adapt back toward focus and stillness, with intentional practice.
Practical Ways to Retrain Your Brain
Set a timer when you scroll. 10–15 minutes, then stop — even if you don't feel "done." This builds the muscle of stopping before the app does it for you.
Ask yourself why you're reaching for your phone. Am I distracted? Bored? Avoiding a feeling? Just genuinely checking something? Naming it takes away some of its automatic pull.
Put the phone away at meals and family time. Physical distance matters — out of sight really does change behavior.
Pick up a physical book. Reading trains sustained attention in a way scrolling simply can't.
Build in true quiet. A few minutes with no screen, no podcast, no noise — just to let your nervous system actually settle.
Notice your "in-between moments." Waiting rooms, red lights, the chair at the salon — these are often our most automatic reach-for-the-phone moments. Try sitting in them instead, even briefly.
Curate before you consume. Since content shapes thought, be as intentional about your media diet as you are about your food.
Set Notifications to quiet or turn them off: Every ‘ping’ or noise is a distraction. Turn off notifications that are not necessary.
Faith Corner
What we allow into our minds matters. Not because we need to be perfect about it, but because our thoughts shape so much of who we become. Today, maybe the invitation isn't to eliminate screens entirely, but to simply become more aware — one scroll, one moment of stillness, one rep at a time.
"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things." — Philippians 4:8
Your body was designed to thrive. Sometimes it just needs the right building blocks to remember how.
With faith, science, and wellness,
Liz, The Wellness Nurse 🌿
Registered Nurse | Certified Mental Wellness Coach
P.S. — I'd love to know: what's your biggest "in-between moment" trigger for reaching for your phone? Hit reply and let me know — I read every response.
P.P.S. — If this kind of deep-dive into faith, science, and how we live well resonates with you, my Faith & Wellness Circle has a free tier to stay connected, and a paid tier with Q&A and deeper research articles just like this one. More details coming soon!
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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.
"But those who hope in the Lord will renew their strength. They will soar on wings like eagles." — Isaiah 40:31