Scroll Less, Soul More: Replacing Endless Scrolling with Purposeful Living"

Who This Session Is For

Professionals who feel drained by constant notifications and endless feeds.

Students who want to focus on growth instead of distraction.

Leaders & change makers who want to live with clarity and purpose.

Anyone who senses they are “busy but not fulfilled” and want to reconnect with their inner compass.

Transcript

1. Scroll Less, Soul More Replacing Endless Scrolling with Purposeful Living Digital Scroll Purposeful Living Presented by Anurag Sharma 21st Sept 2025
2. I want to take you into a hospital room…
4. Life doesn’t wait. Love doesn’t wait. Moments… they slip away. Quietly. Forever.”
5. I want to ask you…
6. How many times has your child’s giggle gone unheard? How many times has your partner looked at you, but your eyes were on a screen? How many dreams in your own soul have you silenced, just because the next notification felt louder?” How many moments have you missed?
7. Your Life’s P&L Your Life in Numbers A If you scroll… 2 hours/day (≈ 7.5 years) → ~29.8 years left for productive living/dreams 3 hours/day (≈ 11.25 years) → ~26.0 years left 4 hours/day (≈ 15 years) → ~22.3 years left • Life expectancy: 90 years • Sleep: 8 hours/day • Full-time work: 40 hrs/week, ages 22–65 (43 years) • Commute: 1 hr/workday (conservative) • Daily life tasks (meals, hygiene, chores): 3 hours/day • Scrolling/social feed time: show 2, 3, 4 hours/day scenarios • Sleep: 30 years • Paid work: 10.2 years • Commute: 1.3 years • Basic daily tasks (meals, hygiene): 11.25 years PRODUCTIVE YEARS ~37
8. Tonight is not about guilt. Tonight is about awakening
9. The Scroll Trap: Understanding the Psychology of Products 🚨 If something is free, YOU are the product
10. Platforms You are on Sell…. Platforms What They Claim to Sell What They Actually Sell Photos, creativity, connection Validation & attention (likes, dopamine hits, ads) Videos, learning, entertainment Time & behavior patterns (recommendation addiction) Community, connection Data & identity (for advertisers) News, real-time updates FOMO & outrage engagement Jobs, networking, professional growth Status & social comparison, Career FOMO, Toxic positivity, Engagement farming Short-form entertainment, creativity Endless attention loops (addictive scrolling)
11. Impact on Wellbeing: The Hidden Costs Mental Health • Increased anxiety and stress • Depression from social comparison • Reduced self-esteem • Difficulty disengaging from negative content Cognitive Function • Reduced attention span • Working memory impairment • Difficulty focusing on tasks • Information overload and mental fatigue Physical Wellbeing • Poor posture from device use • Reduced physical activity • Eye strain and headaches • Disrupted sleep patterns The Connected Impact Endless Scrolling Digital Overload Mental Health Cognitive Function Physical Wellbeing
12. Digital Freedom Framework - RESET R – Recognize your digital reality check & triggers E – Edit your environment (curate tech space) S – Slow the scroll (add friction) E – Establish no-tech zones & boundaries T – Transform time into purpose projects
13. Building Awareness: Your Digital Reality Check (Recognize) Utilize Built-in Phone Features • iOS: "Settings" > "Screen Time" for activity reports • Android: "Digital Wellbeing & parental controls" for app usage Identify Problematic Apps Review usage data to pinpoint which applications consume the most time. Often, social media, video streaming, and news apps are significant contributors. Recognize Peak Usage Times Observe when you're most active on your device. Is it morning, during work breaks, late at night, or when you're feeling bored? Identifying patterns is crucial. Assess Notification Frequency Note how many notifications you receive and from which apps. Frequent interruptions can pull you back into the scrolling cycle. The Digital Audit Process Collect Data Analyze Patterns Identify Triggers Set Boundaries Build Awareness
14. Identifying Your Triggers: Why We Scroll Understanding why you scroll is as important as knowing how much you scroll. Recognizing your triggers empowers you to develop alternative responses. Emotional Triggers Boredom:Reaching for your phone when there's a lull in activity Stress:Using scrolling as a coping mechanism for uncomfortable feelings Loneliness:Seeking connection through social media when feeling isolated Fatigue:Mindlessly scrolling when mentally tired Environmental Triggers Locations:Automatically opening apps when in certain places Social Cues:Observing others on their phones and feeling compelled to do the same Accessibility:Phone constantly within arm's reach, making it easy to pick up Temporal Triggers Morning Routine:Checking social media immediately upon waking Before Sleep:Scrolling through feeds as a last activity before sleep Transitional Moments:Filling short gaps between tasks with quick scrolls Meal Times:Using the phone as a companion during solo meals
15. Digital Environment Redesign: Curating Your Tech Space (Edit) Home Calendar Camera Notification Management • Turn off non-essential notifications • Disable social media notifications • Use "Do Not Disturb" mode App Organization • Create folders for similar apps • Hide addictive apps • Rearrange home screen Using Grayscale • Convert phone screen to grayscale • Reduce visual stimulation • Decrease addictive appeal App Time Limits • Set daily limits for apps • Use built-in Screen Time • Track and adjust limits Taking control of your digital environment is a crucial step in reducing the allure of endless scrolling. Scroll Less, Soul More
16. Creating Friction: Breaking the Automatic Scroll (Slow) Introducing "friction" into your digital habits involves creating small barriers that disrupt automatic behaviors, giving you a moment to pause and reconsider your actions. Delete Social Media Apps Accessing social media through a web browser adds a layer of friction, making it less convenient and often reducing usage. Complex Passwords Set longer, more complex passwords for apps you frequently overuse, requiring conscious effort to type rather than relying on biometric login. 5-Second Pause Before opening any app, pause for five seconds and ask: "Why am I opening this app right now? What is my intention?" How Friction Changes the Behavior Pattern Automatic Scroll Behavior Unconscious Decision Making Friction Technique Activated Pause for Reflection Result:You develop awareness of your scrolling habits and can choose more purposeful actions with your reclaimed time.
17. No-Tech Zones: Reclaiming Your Time (Establish) Schedule dedicated tech-free times to enhance focus, improve relationships, and promote better sleep. "When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place."— Bhagavad Gita (6.19) First Hour of Day Rule: No phone, no screens Benefits: Improved focus Mindful start Mealtimes Rule: No phones at the table Benefits: Enhanced digestion Deeper conversations Last Hour Before Bed Rule: No screens (phone, tablet, TV) Benefits: Higher sleep quality Reduced eye strain Work/Study Blocks Rule: Phone on silent, out of sight Benefits: Increased productivity Reduced distractions Social Gatherings Rule: Phones put away, on silent Benefits: More present Stronger connections Custom Zone Create your own: Define time, rule, and benefit Benefits: Personalized
18. Rediscovering Analog Joy: Beyond the Screen (Transform) Replace digital scrolling with meaningful, engaging activities that connect you more deeply with yourself and the world around you. Creative Painting, drawing, or sculpting Writing stories, poetry, or journaling Playing a musical instrument Crafting (knitting, pottery, woodworking) Active Hiking, walking, or cycling in nature Gardening or tending to plants Engaging in sports or physical exercise Dancing or practicing yoga Learning Reading physical books or magazines Taking an in-person class or workshop Learning a new language Visiting museums or historical sites Social Playing board games or card games Volunteering for a cause you care about Face-to-face conversations without digital distractions Attending local community events or gatherings Scroll Less, Soul More
19. The Purpose Project: From Passive to Purposeful Transform your reclaimed time into a meaningful "Purpose Project" that fosters personal growth and intentional living. "Whatever action a great man performs, common men follow. And whatever standards he sets by exemplary acts, all the world pursues."— Bhagavad Gita (3.21) 1 Identify Your Passion Find something you're genuinely curious about or passionate about developing. 2 Set a Small Goal Create an achievable 1-month goal related to your interest. 3 Schedule Time Dedicate specific time slots for your project. 4 Treat with Importance View your project with the same importance as other commitments. Example: Sustainable Living Project Read one book on permaculture Research local composting options Start a small herb garden Start your journey today with one small step toward purposeful living. Scroll Less, Soul More
20. Life is God’s gift to us; living with purpose is our gift back to Him
21. About Me – Anurag Sharma Scroll Less, Soul More • Product Leadership Mentoring • Agile Project Management Mentoring • New Manager Mentoring • Agile Coach – Mentoring • Life/Performance Coaching https://www.linkedin.com/in/anuragsharmapro/ https://www.instagram.com/coachanurag/ • Product & Delivery Leader with 17+ years of experience scaling digital platforms across retail, food services, supply chain, and energy. • Passionate Mentor, Author & Performance Coach • Marathon Runner My Services
22. Thank you Scroll Less, Soul More https://www.linkedin.com/in/anuragsharmapro/ https://www.instagram.com/coachanurag/