Depletion Protocol - Where do you turn when you are stressed, feeling pressure, sick, or tired?
What is depletion protocol?
Depletion Protocol—a simple, pre-decided response for when you feel tired, stressed, or mentally low, so you don’t default to social media scrolling.
This is short, automatic, and tailored to you. Use it. Change it. Or, suggest feedback for what you do.
Depletion Protocol
Purpose: Shift from false relief (scrolling, drinking, eating sugar, gossiping, *fill in the blank) to true refreshment (body, mind, and spirit fuel).
Trigger: Feeling drained, anxious, stressed, bored, or tempted to grab your phone “just for a minute.”
Step 1 — Interrupt the Auto-Pilot
(10–20 seconds)
Verse cue: Whisper, “Why are you cast down, O my soul? Hope in God.” (Psalm 42:5)
This reminds you: depletion is not your identity—it’s just a state.
Stand up. Put your phone face-down in another room if possible.
Step 2 — Quick Physical Reset
(1–2 minutes)
You need to break the mental loop by activating your body.
Options:
10–20 push-ups or squats
Walk outside to the mailbox or to the end of your street
Stretch and breathe
Step 3 — Micro-Spiritual Refuel
(1–3 minutes)
Open your Bible or memory verse card:
Read 1 verse.
Pray it back to God in your own words. Example: “Lord, your joy is my strength—give me your joy right now” (Nehemiah 8:10).
Step 4 — Redirect the Energy
(3–5 minutes)
Instead of scrolling, channel the dopamine hit into:
Writing down 3 things you’re grateful for
Ask God to give you someone to text or call your spouse or friend something encouraging
Step 5 — Resume with Intention
Before going back to whatever you were doing, speak this:
“I am fueled by God, not by distraction. My strength is renewed like the eagle’s.” (Isaiah 40:31)
Pro tip: You can keep a small “Depletion Card” in your wallet or taped to your desk with these steps. That way, you don’t think—you just execute.
What have you found helpful when you feel depleted?
Comment and share below.