September 30th, 2025

Last week, I shared my story of cutting back on screen time using my phone’s Digital Wellbeing app – how setting simple timers helped me reclaim hours I’d been losing to scrolling on social media.
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I asked you what you would do if you got one full hour back every day. I heard from a few of you who were excited to try the one-hour challenge or the micro digital detoxes, starting small and putting your phone in a different room while working on a focused task.
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But here’s what I’ve learned from coaching dozens of clients through this process: digital detox alone is only half of the equation.

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This is part two of our digital wellbeing series, where we talk about the real magic: what you create in that reclaimed space.

One of my clients, Yana, a customs manager at Nike, came to me with this exact challenge.
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She’d successfully implemented mini digital detoxes – leaving her phone in another room, using app timers, the whole toolkit. She was winning the “less scrolling” battle.
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This is where most digital wellbeing advice falls short. It focuses on what to stop doing, but ignores the deeper question: what do you want to start doing instead?​
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Here’s how Yana cracked the code:
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She started with an existing anchor. Yana already had a solid yoga practice – 20 minutes most mornings. That consistency became her foundation, her non-negotiable.
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She layered in one small ritual. After yoga, instead of immediately checking her phone (her old pattern), she added five minutes of meditation. Same time, same place, but now her morning quiet time was filled with intention instead of information overload.
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She expanded with meaning. A few weeks later, Yana introduced something she’d been wanting to do for years: practicing a musical instrument. For her, this wasn’t just skill-building – it was a spiritual practice that made her feel balanced and centred before stepping into her demanding role as a leader.
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Notice the pattern? Yana didn’t just delete a habit (scrolling). She replaced it with rituals that actually nourished her energy and focus.
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Four months later, she shared:

“…Moriah…really helped me to add more order to my life and develop a strong daily routine that serves me very well. At the time when I met her, I had a list of things that I wanted to achieve, wanted to build into my routine, but struggled with the spikes of low and high energy and giving up on my commitments easily…I engraved all desired habits into my life and noticed how energetic, productive and organized I became. I am really grateful to Moriah for a new life path that she helped me to build.”

The framework that makes this work

Detox creates the space, rituals fill it with meaning.

Without the ritual piece, you’re just creating a vacuum that your brain will want to fill with… more scrolling.
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Stack new habits onto existing ones.

Don’t try to create entirely new routines from scratch. Find what’s already working in your life and build from there.
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Choose rituals that align with your values.

For Yana, mornings were about spiritual grounding and creative expression. What matters most to you? Connection? Learning? Movement? Physical health? Let that guide your choices.
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Start small and expand gradually.

Yana’s meditation started at two minutes. Her instrument practice began with just playing for 15-20 minutes a day. Small wins build momentum for bigger changes.

EXPERIMENT: The Ritual Replacement

This week, try this approach:

Step One: Figure out your scroll trigger

When do you most automatically reach for your phone? First thing in morning? During work breaks? Evening wind-down?
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Step Two: Choose one micro-ritual

Pick something small that could take its place – two minutes of deep breathing, stretching, jotting down one thing you’re grateful for, or stepping outside for fresh air.
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Step Three: Anchor it to something existing

Link your new ritual to something you already do consistently (after coffee, before lunch, after brushing teeth).
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Step Four: Practice for one week

Same time, same trigger, same small ritual instead of reaching for your phone.

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The goal isn’t to fill every phone-free moment with productivity. It’s to give your nervous system something nourishing to anchor to instead of the dopamine hit of endless scrolling.
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I’m curious: what’s one ritual you’d love to layer in where the scroll used to be? Hit reply and let me know. Your ideas can help inspire others!
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And if you’re ready to go deeper – whether it’s building consistency around digital wellness or any other habit that matters to your work and life – I have a few spots open for complimentary brainstorming calls. We can talk through what’s been working, where you’re getting stuck, and design an approach that actually fits your real life. Just book your call if you’d like to explore that, or reply here with any questions.
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Talk soon,
Moriah

P.S. Book your complimentary brainstorming call for coaches + consultants here – you’ll walk away with actionable advice that you can put into practice right away. And the best part? There’s nothing for sale, and it’s a win-win. You’ll get some clarity, and I’ll get to do what I love – connecting with coaches + consultants who do meaningful work and are chasing big dreams.

P.P.S. Last week, I was interviewed by Andrew McConnell (Co-Founder + CEO of Alively) for their podcast Home of Healthspan. We were talking about habit building and breaking when he asked: “What’s the difference between habits and rituals?” I paused. I’ve coached on habits for years, but that question made me realize something I’d been missing. Next week, I’m exploring this with you – it’s too good not to share.