Overcome Digital Distraction | Reduce Screen Time, Phone Addiction, Improve Focus, Healthy Habits, Rewire Your Brain, Digital Detox, Digital Wellness, Time Management

45 | How to Stop Doomscrolling Through December and Discover the Joy You Can’t Scroll For

Why does December, of all months, make us feel behind, overwhelmed, and weirdly glued to our phones? You weren’t made to scroll your way through Advent.
It’s supposed to be a season of joy and peace, but instead, we’re juggling gift lists, family expectations, stretched budgets, and late-night scroll sessions that leave us more anxious than rested. 
This week we’re talking about why doomscrolling hits harder in December and how you can reclaim peace, presence, and attention with one simple routine: protecting the bookends of your day.
We’re talking about why our screens are so hard to put down in December and how Advent invites us into something deeper than curated joy and Pinterest tablescapes.
Here’s what’s inside the episode:
Why doomscrolling feels worse during the holidays
4 hidden reasons your brain craves your phone at night (and what to do instead)
How social media distorts your perception of Christmas without you even realizing it
The truth about Advent waiting, and why your soul actually needs it
A powerful morning + evening “bookend” practice to reset your attention this month
Let this December be different.
Resources & Next Steps:
🔲 Get Brick: A Digital Wellness Device to Help You Overcome Digital Distraction. You just tap your iPhone to it, and it activates a custom focus mode you’ve already designed. Tempting apps? Blocked. Helpful ones? Still accessible. Want to learn more or try Brick yourself? Get 10% off with my link here:👉https://julianneaugust.com/brick
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
📲 Grab Your Free WallpapersGet your free gallery of truth-filled phone and desktop wallpapers, designed to help you pause, reset, and refocus every time you reach for your device. 👉Digital Wallpaper
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com
🌐 Website: julianneaugust.com
🎙️I would be so grateful if you followed the podcast and took a minute to leave a written review, it helps this message reach more listeners who need it!

44 | How to Stop Impulse Buying on Your Phone This Black Friday: 4 Simple Ways to Shop with Intention

Black Friday wants your money. Your phone makes it almost effortless to give it away. But what if the real cost isn’t your bank account but your peace?
In this episode, I’m pulling back the curtain on the psychology behind holiday marketing, especially the kind that targets you right on your phone. We’ll talk about why your screen is your biggest vulnerability this season, how shopping “deals” are engineered to hijack your attention, and how to stay grounded when the pressure to buy feels nonstop.
Whether you love Black Friday or dread it, you need a strategy to shop with intention and protect your peace. I’ll give you four simple practices you can use right now to stop impulse buying, keep your focus anchored in Christ and your phone from ruling your holiday mindset.
So, before you hit “add to cart” for the fifth time today… take a pause with me here first.
In this episode, you’ll learn:
Why your phone is the most powerful shopping tool retailers use (and how they target you)
How to spot emotional marketing and avoid it
The spiritual connection between Black Friday and Advent you might be missing
What Hebrews 13:5 and Psalm 23:1 reveal about contentment in a culture of consumption
4 simple, biblical practices to shop with intention, not impulse
One screen-free habit that can anchor your whole holiday season
Resources & Next Steps:
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
📲 Grab Your Free WallpapersGet your free gallery of truth-filled phone and desktop wallpapers, designed to help you pause, reset, and refocus every time you reach for your device. 👉Digital Wallpaper
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com
🌐 Website: julianneaugust.com
🎙️Don't forget to follow the podcast and leave a written review, it helps this message reach more listeners who need it!

43 | Are You Procrasti-Learning? The Surprising Screen Habit That Feels Productive but Isn't

Have you ever convinced yourself you were being productive… while still glued to your screen for hours?
You're reading articles, watching tutorials, downloading podcasts and telling yourself this is different, because it's “educational.” But deep down… you’re avoiding the very thing you know God’s calling you to do.
Yeah. Been there. Still there some days.
It’s called procrasti-learning, and when I first heard that word, it was like someone peeked into my life and labeled this very sneaky, very justifiable form of digital distraction. It looks noble, feels responsible, but it’s quietly stealing our time, focus, and spiritual impact.
In this episode, we're talking about:
What procrasti-learning is and how it disguises itself as growth
Why your love of learning could be keeping you stuck
How screens make procrasti-learning feel productive (and why that’s dangerous)
What the Bible says about moving from knowledge to action
The surprising spiritual cost of staying in "preparation mode"
4 practical steps to help you stop consuming and start doing
We don’t need more information – we need transformation. And sometimes, the most spiritually mature thing we can do… is just start.
So if you’ve been stuck in a learning loop, bingeing podcasts, books, and free webinars instead of taking action, this one’s for you. It's time to break free from the distraction that doesn't look like distraction.
Resources & Next Steps:
Ready to start tracking your progress and building habits that actually stick? Download your free digital wellness habit tracker now and start small, stay consistent, and celebrate your wins. 👉Habit Tracker
Check out Episode 5 and download your FREE Guide to Grayscale with step-by-step screenshots to turn your phone into a calm, less-distracting space. 👉Guide to Grayscale
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com
🌐 Website: julianneaugust.com
🎙️Would you take a minute to leave a written review, it helps this message reach more listeners who need it!

42 | 5 Screen Habits You Need to Break Right Now For a Calmer, Clearer Mind

I recorded this episode during a quiet retreat where I finally had space to slow down, unplug, and listen. And it reminded me just how much noise we’ve come to accept from our screens. If you’ve been feeling scattered, edgy, or just not fully present in your own life, this is your reset moment.
These five everyday screen habits might seem small, but they quietly train your brain to live distracted. And when that becomes your norm, it’s nearly impossible to experience a clear mind or focused, Spirit-led day.
In this episode, I’m sharing practical shifts that can help you take your attention back -- one small habit at a time.
What you’ll hear in this episode: • How constant notifications quietly train your brain to live distracted • Why your bedtime scroll is wrecking your sleep and focus • A fresh reminder that self-control is not optional, it’s spiritual
Resources & Next Steps:
Ready to start tracking your progress and building habits that actually stick? Download your free digital wellness habit tracker now and start small, stay consistent, and celebrate your wins. 👉Habit Tracker
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com
🌐 Website: julianneaugust.com
🎙️Would you take a minute to leave a written review, it helps this message reach more listeners who need it!

41 | How to Reclaim Your Attention and Improve Your Focus in a Digitally Distracted World

Is Your Attention Being Stolen or Given Away? 
If you’ve been walking with me since those first few episodes, then you’ve already taken some bold, intentional steps in your digital life. You’ve started noticing the invisible pull of distraction. You’ve built awareness. You’ve faced the hard truths. Today we’re going even deeper because it’s not just your time that’s being stolen.
It’s your focus. Your peace. Your presence.
And the tough truth is... we’re not just victims. We’re volunteers. Every scroll, every swipe, every buzz we chase, it’s not just happening to us. It’s a pattern we’re participating in. But don’t worry I’m here to help you take it back.
In this episode, I’ll walk you through:
Why your attention is more valuable than your money (and who’s profiting from it)
The hidden link between spiritual warfare and digital distraction
What Scripture teaches us about focused pursuit
Four surprising culprits that are secretly draining your attention
Eight practical habits to rebuild your focus muscle this week
And the powerful payoff of reclaiming your attention
This one gets real. But I promise it’s worth it because once you understand the cost of distraction, you’ll never look at your phone the same way again.
🎧 Hit play and let’s press into what matters most.
Resources & Next Steps:
📲 Grab Your Free WallpapersGet your free gallery of truth-filled phone and desktop wallpapers, designed to help you pause, reset, and refocus every time you reach for your device. 👉Digital Wallpaper
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
Let's Connect! Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com📱 Instagram: @julianne.august📘 Facebook: Julianne August 
🌐 Website: julianneaugust.com
🎙️Please follow the podcast and leave a written review, it helps this message reach more listeners who need it!
Hashtags: #DigitalWellness #DigitallyDistracted
 

40 | Dopamine: Why Your Brain Craves That Next Scroll and How to Train Your Brain to Focus Again

Dopamine, Distraction, and the Quiet Voice of God
Is your phone running your day... or is dopamine?
This week, I’m pulling back the curtain on the chemical that's silently driving your screen habits and showing you how to take back control. Dopamine isn’t just the “feel-good” chemical, it’s the reason you can’t stop checking your phone, chasing likes, or refreshing your inbox when you’re supposed to be focusing or praying.
But this isn't just about science it’s about your soul.
We’ll walk through how our brains were wired for survival but are now stuck in “dopamine abundance,” how that messes with your ability to feel joy in everyday moments, and most importantly, how this impacts your relationship with God.
We talk about the spiritual cost of distraction and how to reclaim your attention as an act of worship.
If your brain feels foggy, your spirit feels noisy, and your screen time feels out of control, you’re not alone and there is a simple, practical next step you can take today.
🎧 In this episode, we’ll explore:
What dopamine actually is and how it fuels your screen habits
The seesaw or teeter-totter effect: why you crash after every scroll
How big dopamine spikes make real life feel boring
Why distraction isn’t just a productivity issue, it’s a spiritual one
The Bible story that changed how I think about silence
Simple ways to start a dopamine fast to reset your brain and renew your attention
You’re living in a world that’s built to hijack your brain. But you can take it back, one small step at a time.
Resources & Next Steps:
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
🔲 Get Brick: A Digital Wellness Device to Help You Overcome Digital Distraction. You just tap your iPhone to it, and it activates a custom focus mode you’ve already designed. Tempting apps? Blocked. Helpful ones? Still accessible. Want to learn more or try Brick yourself? Get 10% off with my link here: https://julianneaugust.com/brick
📲 Grab Your Free WallpapersGet your free gallery of truth-filled phone and desktop wallpapers, designed to help you pause, reset, and refocus every time you reach for your device. 👉Digital Wallpaper
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com📱 Instagram: @julianne.august📘 Facebook: Julianne August 
🌐 Website: julianneaugust.com
🎙️Don't forget to follow the podcast and leave a written review, it helps this message reach more listeners who need it!
Hashtags: #DigitalWellness #DopamineDetox

39 | Break Your Doomscrolling Habit and Find Freedom from Anxiety

You open your phone to check one news headline… and before you know it, you're three disasters deep, your chest is tight, your mood’s wrecked, and you’re wondering why you feel so heavy and anxious all the time.
That’s doomscrolling. And it’s not just a bad habit, it’s a brain trap.
In this episode, we’re breaking down why you keep reaching for bad news even when it leaves you drained, how it affects your mental and physical health, and what to do about it. You’ll get real, science-backed tools (no fluff) to shift your habits and start living from a place of peace - not panic.
What you’ll learn:
The scary reason your brain loves bad news (and how to interrupt the cycle)
What the “quicksand effect” is and why it explains your screen-time spiral
Signs that doomscrolling is wrecking your sleep, mood, and even your body
3 powerful strategies to break free without needing more willpower
How to gently help someone you love who’s caught in the scroll
A better way to stay informed without losing your peace
🎧 This isn’t about ignoring the world’s problems. It’s about refusing to be consumed by them. Choose one strategy, try it this week, and notice the shift. You don’t have to stay stuck in the scroll.
Resources & Next Steps:
Check out Episode 5 and download your FREE Guide to Grayscale with step-by-step screenshots to turn your phone into a calm, less-distracting space. 👉Guide to Grayscale
📲 Grab Your Free WallpapersGet your free gallery of truth-filled phone and desktop wallpapers, designed to help you pause, reset, and refocus every time you reach for your device. 👉Digital Wallpaper
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com📱 Instagram: @julianne.august📘 Facebook: Julianne August 
🌐 Website: julianneaugust.com
🎙️Don't forget to follow the podcast and leave a written review, it helps this message reach more listeners who need it!

38 | Overcome Screen Addiction with a Digital Diet that Feeds a Healthy Mind, Body, and Spirit. What’s on your Digital Plate?

Ever wondered what your screen time is actually feeding you? If you’re struggling with screen addiction, reaching for your phone without thinking, or feeling mentally drained after hours of scrolling, the problem might be what’s on your digital plate.
We talk a lot about carbs, calories, and cutting back on sugar...but when’s the last time you stopped to ask: What’s on my digital plate?
This episode will help you reframe your screen habits using a powerful (and surprisingly relatable) metaphor: your digital diet. Because just like food fuels your body, what you consume online fuels your brain and your spiritual life too.
If you’ve been feeling mentally bloated, spiritually drained, or caught in the cycle of scroll-regret, this one’s for you. I’ll walk you through a super practical “digital plate” framework that breaks your screen time into meals, snacks, and junk food, plus give you the tools to bring balance back to your mental menu.
And don’t worry this isn’t about cutting screens cold turkey. This is about simple, brain-healthy habits that actually nourish your mind, body, and spirit.
Let’s reset what we’re feeding our brains, one scroll at a time.
What you’ll learn in this episode:
Why your “digital diet” might be the hidden root of screen addiction
The 3 types of digital content: main meals, snacks, and junk food
The spiritual cost of constant digital consumption
3 simple ways to portion-control your screen time this week
Why breaking screen addiction starts with what’s on your digital plate, not your willpower
Resources & Next Steps:
🍽️ Table Talk: 50 Conversation Starters for Screen-Free Family Dinners 👉 Table Talk Guide
📲 Grab Your Free WallpapersGet your free gallery of truth-filled phone and desktop wallpapers, designed to help you pause, reset, and refocus every time you reach for your device. 👉Digital Wallpaper
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com📱 Instagram: @julianne.august📘 Facebook: Julianne August 
🌐 Website: julianneaugust.com
🎙️Don't forget to follow the podcast and leave a written review, it helps this message reach more listeners who need it!

37 | How to Use a Habit Tracker to Build Habits That Last and Overcome Digital Distraction

You’ve tried habit tracking with apps, journals, perfectly designed sheets, but two weeks in, you’re back to scrolling in bed at 6 am. What went wrong? It’s not willpower. You’re missing the brain science behind habit tracking and how to use a tracker during each phase of habit formation so it sticks for good.
In this episode, I walk you through why most habit trackers fail, what really makes a tracker powerful, and how to lean into different phases of habit formation so your digital wellness habits become lasting, not just pretty checkmarks. I also share 5 science‑based strategies to make your tracker actually work, how to design your tracking system, and tips to troubleshoot when things feel boring or you miss days.
You’ll walk away knowing exactly how to use your habit tracker as a tool for transformation, not as a guilt trip or a decoration. Plus, I built a faith‑centered tracker just for you.
👇Grab the free tracker and let's go.
Resources & Next Steps:
Ready to start tracking your progress and building habits that actually stick? Download your free digital wellness habit tracker now and start small, stay consistent, and celebrate your wins. 👉Habit Tracker
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com
🌐 Website: julianneaugust.com
🎙️Would you take a minute to leave a written review, it helps this message reach more listeners who need it!

36 | The Truth About the 21 Day Habit Myth and Digital Wellness

You’ve heard it. Maybe even said it. “It takes 21 days to build a habit.” But what if that catchy little phrase is doing more harm than good?
In today’s episode, I’m busting one of the most popular (and damaging) myths about habit formation and replacing it with real, research-backed truth. Spoiler: 21 days is not the magic number.
Before I became a habit coach, I believed it too. I repeated it. I even built goals around it. But then I hit day 22... and felt exactly the same. Sound familiar?
Whether you’ve tried to cut back on nighttime scrolling, stay off your phone in the morning, or be more present with your family, you might be feeling frustrated and discouraged. But friend, nothing is wrong with you. The timeline was wrong.
In this episode, I’ll take you behind the scenes of the science of habit change (yes, actual neuroscience), share the sneaky origin story behind the 21-day myth, and show you how to reset your expectations so you can finally start making changes that stick, especially when it comes to your screen habits.
We’re going deep on:
The real history behind the 21-day habit myth (and why it spread like wildfire)
What current neuroscience says about habit timelines (hint: it’s longer than 3 weeks)
Why digital habits are some of the hardest to change and how dopamine, algorithms, and “variable rewards” keep us stuck
The spiritual danger of expecting quick results from slow-growth transformation
How to align your habit change with God’s timing instead of hustle culture
The three steps to move forward: grace, one small habit, and tracking progress
If you’ve been beating yourself up for not “getting it together” after a few weeks, this episode will breathe fresh grace into your journey. I even created a free printable Habit Tracker to help you see your progress, build momentum, and stay connected to your "why. 
You don't need a quick fix. You need a faithful next step.
👇Grab the free tracker and let's go.
Resources & Next Steps:
Ready to start tracking your progress and building habits that actually stick? Download your free digital wellness habit tracker now and start small, stay consistent, and celebrate your wins. 👉Habit Tracker
Take the Screen Time Personality Quiz and get your 3-Day Digital Peace Plan - a free guide to help you reset your screen habits and reclaim your focus. 👉Screen Time Personality Quiz
Let’s Connect!Share your experiences by leaving me a voice message through Speakpipe on my website!
📩 Email: hello@julianneaugust.com
🌐 Website: julianneaugust.com
🎙️Would you take a minute to leave a written review, it helps this message reach more listeners who need it!