How to Scroll Mindfully to Boost Productivity
A principle to reclaim your time, energy, and momentum in five minutes a day
I remember the day I stopped sleeping with my phone in bed.
At the time, I thought I needed it close, for safety, for connection, for comfort.
Really, it was about dopamine and distraction. News, texts, the algorithm. Always something. Always now.
That shift, moving my charger across the room, and eventually into another room entirely, created space I didn’t know I needed.
Space for presence.
Space for better mornings.
Space for me.
Today, our household has a standard: no tech in the bedroom.
One small change created ripple effects I could not have planned for.
The Principle: Adding In Crowds Out
In integrative nutrition, we talk about crowding out — the idea that when you fill your plate with nourishing food, there’s simply less room for what depletes you.
This works in your business, your calendar, and your energy, too.
Instead of trying to eliminate distractions by force, add in what matters more:
Add in purpose and the noise fades
Add in clarity and chaos dissolves
Add in what’s truly yours and you naturally reclaim your rhythm
This is intention as an antidote to chaos.
No pressure. Just presence.
The Consumption-to-Creation Ratio
We’re not meant to be content machines or attention sponges.
But if you’re not mindful, your days fill with other people’s agendas.
Here’s what I recommend tracking:
How much are you consuming vs. how much are you creating?
Creating doesn’t just mean posting online or building a business.
It means making anything that’s yours — ideas, meals, conversations, boundaries, art, action steps.
Start noticing your ratio.
Even a shift from 90/10 to 70/30 can change your outcomes.
A 5-Minute Reset Ritual
If you’re ready to scroll more mindfully, try this:
The Scroll Reset
Set a 5-minute timer
Put your phone in another room
Take 3 deep breaths
Ask: What matters most today?
Write your answer on a sticky note and keep it in view
That’s your compass for the day — created by you, for you.
Want a Bigger Reset?
The Business x Wellbeing Toolkit is a digital guide to help you reconnect with your vision and momentum.
Not a hustle tool. Not a “10x your morning” plan.
A seasonal, self-paced reset to align your business and your energy.
✔ Nervous system support
✔ 3-phase method: Heal, Be, Create
✔ 90-day planning templates
✔ Monthly live integration call (optional)
✔ Lifetime access
It’s not about doing more.
It’s about reclaiming what’s yours.