Do Turn Off Media: Using Time Wisely and Overcoming Distraction

by Dr. Rose Lugo, Founding President, Media Education Society

Time is the great equalizer. Each person is given the same number of hours in a day, yet how those hours are spent reveals much about one’s character, priorities, and purpose. In our digital age, time has become one of the most contested assets. The enemy of the soul is no longer only subtle whispers of temptation, but full-scale assaults of distraction, engineered to steal our focus, derail our intentions, and fracture our inner peace.

Scripture offers urgent clarity. Saint Paul exhorts, “Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil” (Ephesians 5:15–16). We are not merely encouraged to be mindful of time; we are commanded to redeem it. Wasting time on digital media has become one of the most insidious avenues of spiritual erosion in our generation.

The Value of Your Time

The whole media industry, from traditional broadcasting to algorithm-driven social platforms, is designed for one primary objective: to capture and keep your attention. Media owners monetize your attention. Your time is their currency. Advertisers pay media outlets to deliver them your attention. These systems are not passive or neutral. They are built with behavioral scientists, data analysts, and designers who know precisely how to trigger the dopamine responses in your brain that make endless scrolling and binge watching feel urgent and rewarding. It may feel like your personal choice, but you actually have very little agency in turning it off once you are immersed in their media time trap. Choose differently. Turn it off. Turn off alerts, devices, unsubscribe. Pope Francis warns us that “The great danger in today’s world, pervaded as it is by consumerism, is the desolation and anguish born of a complacent yet covetous heart, the feverish pursuit of frivolous pleasures, and a blunted conscience.” (Evangelii Gaudium, 2013, para. 2). Media overload produces this very desolation: numbness disguised as pleasure.

Choosing to turn off media is a moral and spiritual act of reclaiming liberty. Later, in his visit to the U.S. in 2008, when addressing educators at The Catholic University of America, Pope Benedict XVI said “Freedom is not an opting out. It is an opting in – a participation in Being itself. Hence authentic freedom can never be attained by turning away from God” (Benedict XVI, 2008). True freedom is hence found through engagement with divine truth and a relationship with God, rather than through detachment or self-isolation.

Manage Your Time Wisely

Those who follow Christ are called to something higher. The faithful are invited to use time not as a mechanism for entertainment, but as a vessel for service, prayer, and renewal. Build something. Create something. Offer your hours to the care of your children, the strengthening of your marriage, the good of your parish, the flourishing of your community. Saint John Paul II observed that “freedom is not the ability to do anything we want, but the liberty to do what we ought” (Veritatis Splendor, 1993, para. 35).

Therefore, set rules. Do not begin the day by reaching for a screen. Use an analog alarm clock. Begin with prayer and a productive routine that energizes you for the day. Avoid screens during meals, which are sacred time for connection. When procrastination threatens your day, resist the lure of media—television, video games, or social platforms. Designate no more than one hour per day for  media. Choose content that educates, uplifts, and builds: a historical documentary, a theological lecture, a new skill tutorial. If the platform offers nothing but superficial amusement, do not let it rob your time. Do not use any media at least one hour before your bedtime, instead plan your next day and have a relaxation ritual.

A Vision for Your Life

Have a vision for your life. Build structure. Schedule time for prayer, exercise, work, study, service, and relationships. Let your days be marked by purpose. If time remains for media, let it complement your path, not distract from it. Idle time, especially idle scrolling, is spiritually dangerous. The old wisdom remains true: “Idle hands are the devil’s workshop” (Proverbs 16:27, paraphrased). Pope Benedict XVI observed that “a society can become barren and impoverished if it discards the wisdom passed down by past generations” (Spe Salvi, 2007, para. 6). Return to these wise disciplines.

When stress calls for respite, resist the glow of the screen. Take a walk. Read a book. Call a loved one. Take a bath. Write a journal entry or a letter. Play with your child. Pet your dog. These activities will rest your body, nourish your mind, and invigorate your soul in ways no media feed ever can.

Time is a divine gift, and it must be guarded accordingly. Saint Paul again reminds us, “Whatever you do, do it all for the glory of God” (1 Corinthians 10:31). Let even your leisure glorify Him.

Join Our Apostolic Movement

The intersection of faith and media presents a profound opportunity. It allows believers to address ethical concerns, promote social justice, and model compassion. The Media Education Society exists to equip individuals to engage with media through a faith-formed conscience. This empowers communities to uphold values that strengthen the social fabric, enriching public discourse and ensuring that Catholic voices shape the media landscape with clarity, dignity, and grace. Your tax-deductible gift makes an impact today. Donate.

References

Benedict XVI. (2008, April 17). Address to Catholic educators at The Catholic University of America [Speech]. Vatican.va. https://www.vatican.va/content/benedict-xvi/en/speeches/2008/april/documents/hf_ben-xvi_spe_20080417_cath-univ-washington.html

Francis. (2013, November 24). Evangelii gaudium [Apostolic exhortation]. Vatican.va. https://www.vatican.va/content/francesco/en/apost_exhortations/documents/papa-francesco_esortazione-ap_20131124_evangelii-gaudium.html

John Paul II. (1993, August 6). Veritatis splendor [Encyclical letter]. Vatican.va. https://www.vatican.va/content/john-paul-ii/en/encyclicals/documents/hf_jp-ii_enc_06081993_veritatis-splendor.html

Benedict XVI. (2007, November 30). Spe salvi [Encyclical letter]. Vatican.va. https://www.vatican.va/content/benedict-xvi/en/encyclicals/documents/hf_ben-xvi_enc_20071130_spe-salvi.html