Overcome Digital Distraction | Reduce Screen Time, Reclaim Focus, Healthy Habits, Break Phone Addiction, Digital Detox, Digital Wellbeing, Christian Podcast

9 | Goodbye FOMO, Hello JOMO: Trade Digital Anxiety for Contentment

Have you ever felt anxious about what you might be missing online? Today we're flipping the script on FOMO (Fear of Missing Out) and embracing the powerful, peace-giving practice of JOMO - the Joy of Missing Out. In this episode, we dive into why intentionally disconnecting from digital noise can bring you greater contentment, presence, and joy.
I'll share a personal story about my struggle with digital boundaries, insights from author Christina Crook, The Joy of Missing Out: Finding Balance in a Wired World, and biblical wisdom on living intentionally and contentedly. Join me as we uncover practical steps you can take to reclaim your peace, deepen your relationships, and live fully in the present.
What You’ll Learn in This Episode:
What exactly is JOMO and why it's more fulfilling than FOMO.
How Jesus modeled intentional withdrawal from the world's distractions.
Three simple, actionable ways to practice JOMO and experience deeper joy.
Biblical insights on contentment and how they apply to digital boundaries.
Next Steps
Take the Screen Time Personality Quiz and grab your 3-Day Digital Peace Plan—a free, step-by-step guide to declutter your digital life, set healthy boundaries, and create space in your life. 👉  Screen Time Personality Quiz
Want to implement the grayscale mode on your phone? Check out Episode 5 and grab your FREE Guide to Grayscale (with easy step-by-step screenshots). 👉  Guide to Grayscale
Speakpipe: I'd love to hear from you! Leave me a voice message through my website with your thoughts or questions!
Ready for more intentional living and digital wellness strategies? Hit 'follow' and leave a written review, it helps this podcast reach more listeners just like you!
Amazon Book: The Joy of Missing Out: Finding Balance in a Wired World by Christina Crook
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
🎙️ Follow & Review the Podcast: If this episode helped you, share it with a friend and leave a written review to help others overcome digital distraction!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
Make it a #ScreenFreeSaturday
 

8 | Dopamine, Screens, and Spiritual Warfare: The Hidden Battle for Your Attention

Ever feel like your phone is reeling you in like a fish caught on a hook? You’re not imagining it. Today, we're diving into the brain science behind digital distraction, how dopamine hijacks your attention, and why this is more than just a habit issue, it’s a spiritual battle!
From the hypnotic lure of screens to the way they rewire our brains for constant stimulation, this episode uncovers the enemy’s subtle tactics and equips you with practical steps to break free. It’s time to stop taking the bait and reclaim your focus, your peace, and your time with God.
What You’ll Learn in This Episode:
How your phone is designed to hook you with dopamine hits.
Why digital distractions aren’t just a screen-time issue, they’re a spiritual battle.
The biblical truth about overcoming distractions and living with undivided devotion.
Five practical steps to detox from digital dopamine and refocus on what matters.
How to create boundaries that help you put God first, not your screen.
Next Steps:
Take the Screen Time Personality Quiz and grab your 3-Day Digital Peace Plan—a free, step-by-step guide to declutter your digital life, set healthy boundaries, and create space in your life.👉 Screen Time Personality Quiz
Want to implement the grayscale mode on your phone? Check out Episode 5 and grab your FREE Guide to Grayscale (with easy step-by-step screenshots).👉 Guide to Grayscale
🎙️ Follow & Review the PodcastReady for more intentional living and digital wellness strategies? Hit ‘follow’ and leave a written review, it helps this podcast reach more listeners just like you!
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
Hashtags: #ScreenFreeSaturday

7 | How to Rewire Your Brain and Break Your Phone Addiction in 5 Minutes a Day

Does your hand automatically reach for your phone the moment boredom hits? Are notifications constantly hijacking your productivity and peace? You're not alone and you're not stuck.
In this episode, you'll discover the science behind why digital habits form, how your brain builds these automatic behaviours, and most importantly how you can change them with simple, powerful 5-minute habit shifts. 
Drawing on neuroscience, biblical truths, and proven habit-change principles from leading experts like Dr. Gina Cleo, James Clear (Atomic Habits), and Dr. Caroline Leaf, we'll unpack exactly why breaking digital habits feels hard, and how small, consistent actions can rewire your brain for lasting change.
You'll learn two practical habit shifts that you can implement immediately. Instead of relying on willpower alone, you'll gain a fresh understanding of cues, routines, and rewards to interrupt unhealthy digital habit loops and create new,  empowering ones.
By the end of this episode, you'll move from feeling controlled by your phone to feeling empowered, and ready to reclaim your focus one small step at a time.
What You’ll Learn in This Episode:
Why 70% of your daily actions are habits and what that means for your phone usage.
How habits form in your brain (cue, routine, reward) and how to intentionally interrupt them.
Practical examples of two common digital habits: boredom scrolling and notification-checking.
How neuroscience and Scripture align perfectly on brain renewal and habit transformation.
Why micro-habits are more powerful (and sustainable!) than big, drastic changes.
A myth about how long it takes to form a habit.
Next Steps:
Take the Screen Time Personality Quiz and grab your 3-Day Digital Peace Plan—a free, step-by-step guide to declutter your digital life, set healthy boundaries, and create space in your life. 👉 Screen Time Personality Quiz
Want to implement the grayscale mode on your phone? Check out Episode 5 and grab your FREE Guide to Grayscale (with easy step-by-step screenshots). 👉 Guide to Grayscale
The Habit Revolution by Dr. Gina Cleo. Habit Revolution Amazon Canada
Ready for more intentional living and digital wellness strategies? Hit 'follow' and leave a written review, it helps this podcast reach more listeners just like you!
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
Hashtags: #ScreenFreeSaturday

6 | The Digital Detox You Need: Global Day of Unplugging to Find Rest in a Hyperconnected World

If your relationship with screens feels overwhelming, you’re not alone.
We wake up to notifications, scroll through distractions all day, and struggle to be still. But what if stepping away from technology for just one day could reset your mind, reclaim your focus, and bring a deep sense of peace?
That’s exactly what we’re talking about on today’s show. On March 7-8, 2025, thousands of people worldwide are stepping away from their screens for 24 hours for the Global Day of Unplugging, a movement that’s been growing for over a decade.
This episode will help you prepare for the challenge, understand why unplugging matters, and show you exactly how to do it, whether for 24 hours or a few intentional hours through a #ScreenFreeSaturday.
By the end of this episode, you’ll be ready to unplug with confidence, not just by removing screen time, but by replacing it with something better. Instead of asking, “What am I giving up?” you’ll start asking, “What am I gaining?”
What You’ll Learn in This Episode:
What the Global Day of Unplugging is and how it works.
Why unplugging isn’t just about screens, but about resetting your soul.
The biblical connection between unplugging and Sabbath rest.
How to prepare for unplugging so it doesn’t stress you or others out.
A fresh list of creative screen-free activities for all ages.
Why this challenge is not about what you’re losing but what you’re gaining.
Next Steps:
Take the Screen Time Personality Quiz! Get the 3-Day Digital Peace Plan - A free step-by-step guide to help you declutter your digital life, set healthy boundaries, and create spaces of rest.
👉Screen Time Personality Quiz
Global Day of Unplugging! Learn more at https://www.globaldayofunplugging.org
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
🎙️ Follow the show & leave a written review to help more people overcome digital distraction!
Make it a #screenfreesaturday

5 | Seeing Life in Colour: How Grayscale Transformed My Phone Habits

Ever feel like your phone has too much pull over your attention? In this episode, I share a simple but powerful habit that transformed the way I interact with my phone. Switching to grayscale. What started as a short experiment turned into a game-changer, helping me break unconscious scrolling habits and see the beauty of life beyond my screen. Plus, I dive into the brain science behind colour psychology, the biblical significance of colour, and a practical challenge to help you try grayscale for yourself!
What You’ll Learn in This Episode:
How colour is intentionally used in app design to keep you hooked.
The surprising impact of switching your phone to grayscale.
The connection between colour psychology, dopamine, and digital habits.
A step-by-step guide to enabling grayscale on your device.
A flexible challenge to help you try grayscale at your own pace.
Resources & Next Steps:
Download the "Guide to Grayscale" - A step-by-step tutorial for switching your phone to grayscale (iPhone & Android), plus a shortcut to toggle it on and off. 👉Guide to Grayscale
Take the "After Hours Challenge" - Start small by using grayscale in the evenings and work your way up! I’d love to hear your experience with the grayscale challenge!
Take the Screen Time Personality Quiz! Get the 3-Day Digital Peace Plan - A free step-by-step guide to help you declutter your digital life, set healthy boundaries, and create spaces of rest. 👉Screen Time Personality Quiz
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
🎙️ Follow & Review the PodcastIf this episode helped you, share it with a friend and leave a written review to help others overcome digital distraction!
Hashtag: #ScreenFreeSaturday

4 | The Power of Your First Hour: One Habit That Can Transform Your Morning

Be honest, do you check your phone before you even get out of bed?
Maybe it’s your alarm, a quick glance at notifications, or just scrolling for a few minutes before starting the day. It seems harmless, right?
But what if I told you this one small habit could be draining your mental energy, hijacking your focus, and even rewiring your brain before your feet hit the floor?
In this episode, we’re talking about why reaching for your phone first thing in the morning is working against you and what to do instead. It is all about the power of your first hour and why keeping screens out of it, might be the single most impactful shift you can make.
What You’ll Learn in This Episode:
How grabbing your phone first thing trains your brain for distraction
The science behind brain waves and your morning wake-up process
What the Bible says about starting your day with God
Simple ways to create a screen-free first hour (even if an hour feels impossible!)
How small habit shifts lead to lasting transformation
Next Steps:
Commit to 30-60 minutes of screen-free time tomorrow morning and notice how it changes your focus, mindset, and connection with God.
Take the Screen Time Personality Quiz: 👉 Screen Time Personality Quiz
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
🎙️ Follow & Review the PodcastIf this episode helped you, share it with a friend and leave a written review to help others overcome digital distraction!
Pass this episode along to a friend who needs this challenge too!  You have the power to reclaim your first hour. 

3 | The 3-Day Digital Peace Plan: Your Simple Starting Point for Healthier Screen Habits

If your relationship with screens feels complicated, you’re not alone. So many of us feel constantly connected but somehow more disconnected than ever.
The good news? You don’t have to throw your phone in a lake to find real, deep, exhale-worthy peace. In this episode, I’m breaking down my 3-Day Digital Peace Plan, a simple yet powerful plan to help you create space for focus, rest, and presence without ditching technology completely.
This isn’t about guilt or unrealistic expectations, it’s about small, practical shifts that add up to big changes in how you interact with screens and reclaim your focus and time.
What You’ll Learn in This Episode:
✔️ Why digital clutter is stealing your focus, and how to clear it out.✔️ The 3x3 Framework for finding balance in your digital life.✔️ How Digital Decluttering, Boundary Basics, and Technology Time-Outs create lasting change.✔️ A simple way to reset your screen habits in just three days.✔️ The neuroscience behind why we crave screens and how to regain control.
Next Steps:
Quiz Link: 👉  Screen Time Personality Quiz
Take the Screen Time Personality Quiz! Once you finish, you’ll get access to the 3-Day Digital Peace Plan completely free! This guide will walk you through how to:
Declutter your digital life so your mind feels lighter.
Set boundaries that actually work for you.
Create screen-free time that restores your focus, relationships, and peace.
This is your starting point toward a healthier, more intentional relationship with your screens.
Let’s Connect!Leave me a voice message with your thoughts or questions via 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!
Make it a #ScreenFreeSaturday

2 | 8 Hidden Ways Digital Distraction Keeps You Stuck and the Lies We Tell Ourselves About Screen Time

Denial keeps us stuck. It convinces us that we don’t really have a problem, that we don’t need to change. But if we want to overcome digital distraction, we have to be honest with ourselves.
This episode is all about denial and the sneaky ways it shows up in our screen habits. Maybe it sounds like, “I don’t spend that much time on my phone.” Or, “I’m just unwinding.” But the truth is, we all have blind spots.
I’m breaking down eight forms of denial that might be keeping you tethered to your screen and showing you how to take a step toward freedom.
What You’ll Learn in This Episode:
✔️ The hidden ways denial shows up in your digital habits.✔️ 8 forms of denial and how to know if you’re stuck in one.✔️ Why we make excuses for screen time and how to move past them.✔️ The math of screen time that makes it impossible to ignore.✔️ A simple step to start naming your denial so you can break free.
Next Steps:
Take the Screen Time Personality Quiz: Screen Time Personality Quiz
📝 The 8 Forms of Denial:
Simple Denial – “I don’t have a problem.”
Minimizing – “It’s not that bad.”
Rationalizing – “I have good reasons.”
Blaming – “It’s not my fault.”
Spiritualizing – “It’s okay because I use it for good God stuff.”
Diversion – “Let’s talk about something else.”
Victimization – “I can’t help it.”
Hostility – “Don’t tell me what to do.”
Take a minute to think about the form of denial that hit home for you. Which one stood out the most? Write it down. Say it out loud. Pray about it.
🔗 Learn more about Freedom Session: https://freedomsession.com
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
🎙️ Follow & Review the Podcast: If this episode helped you, share it with a friend and leave a written review to help others overcome digital distraction!
Make it a #ScreenFreeSaturday
 
 

1 | How Digital Distraction Steals Your Focus and Your First Step to Reduce Screen Time

Welcome to the very first episode of Overcome Digital Distraction! I’m so glad you’re here.
In this episode, I’m sharing my own journey of struggling with screen time. If you’ve ever felt frustrated by how much you check your phone or how easily you get distracted by screens, you’re not alone!
We’ll talk about why digital distractions are stealing your focus, what’s really happening in your brain when you reach for your screen, and the first step to overcoming it. Plus, I’ll introduce you to my Screen Time Personality Quiz, a fun way to discover your relationship with screens and get personalized results and strategies to reclaim your focus and your peace.
What You’ll Learn in This Episode:✔️ Why digital distractions feel so automatic and how to break the cycle.✔️ The difference between external and internal distractions (this one is eye-opening!)✔️ How your brain is wired for distraction and what you can do about it.✔️ The simple first step to start cutting your screen time.✔️ How to take my free Screen Time Personality Quiz and start making real changes.
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
🎙️ Follow the show & leave a review to help more people overcome digital distraction!
Next Steps:Check your phone’s screen time stats (Settings: Screen Time or Digital Wellbeing). What are your top three most-used apps? Start paying attention to when and why you reach for your phone because awareness is the first step to change!
I’d love to hear what you discover. One step at a time. I’m here to help!
Let’s Connect!Leave me a voice message with your thoughts or questions via 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: #ScreenFreeSaturday

Welcome to Overcome Digital Distraction!

Welcome to the Overcome Digital Distraction Podcast!
Is your phone controlling your life, pulling you in every direction, leaving you feeling disconnected and overwhelmed? Are screens stealing your time, diluting your faith, and distorting your focus? In a world dominated by screens, it's easy to feel stuck in a cycle of distraction and drift from God, yourself, and those you love. I've been where you are and I’m here to help break that cycle!
You tell yourself, “Just a few more minutes” and those minutes turn into hours lost on social media, often fuelling comparison and even anxiety. Bedtime scrolling leaves you exhausted, and limiting your kids' screen time feels impossible when you’re battling your own distractions. 
If you're ready to reduce your screen time, reclaim your focus and restore your peace, you're in the right place. It's time to Overcome Digital Distraction.
I'm Julianne August, a Christian life coach, brain health trainer, and digital wellness advocate. I’m a no fluff, dive deep, be honest kind of girl who is passionate about the health of your heart, mind, and soul and I want to help bring awareness to both the delights and the dangers of this ever-changing digital landscape, especially for Christian women who are leading in this generation - all you moms, mentors, and role models who are positioned for impact and influence.
This podcast goes beyond surface solutions to tackle the real roots of your screen struggles and spark some real talk about your digital habits. With each episode, I'll introduce you to practical tools that will help you become screen smart. Don’t worry – this isn’t about eliminating screens, it's about using them wisely. The goal isn't to avoid the digital world entirely, it's to navigate it with confidence!
You'll learn digital decluttering tips, how to set bold boundaries, and take technology timeouts. I’ll guide you through simple self-reflection strategies where you’ll uncover the hidden distractions in your life and discover how peace and productivity go hand in hand.
Go silence those notifications and hit that Do Not Disturb button. Your journey to overcome digital distraction starts now!
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
Let’s Connect!Leave me a voice message with your thoughts or questions via Speakpipe on my website!
📩 Email: hello@julianneaugust.com 📱 Instagram: @julianne.august 📘 Facebook: Julianne August 🌐 Website: julianneaugust.com
Make it a #screenfreesaturday