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

35 | Why You Carry Your Phone Everywhere and How It Fuels Digital Distraction

Let’s just say it  -  you’ve probably taken your phone into the bathroom. 🙈 (We likely all have. Some of us even scroll through Scripture in there.)
But it’s not just a weird little habit. It’s a window into what’s happening in your brain, your identity, and even your heart.
In this episode, I’m unpacking why it’s so hard to leave your phone in another room and how this small, everyday behaviour quietly fuels digital distraction and soul disconnection. We'll talk dopamine, FOMO, digital identity, and how your phone might be trying to play the role of saviour in your life (ouch, I know).
More importantly, I’ll walk you through 3 simple ways to retrain your brain so you can start leaving your phone behind… on purpose.
In this episode, you’ll learn:
Why carrying your phone everywhere is more than just a habit
The brain science behind FOMO and dopamine-driven distractions
What research says about your phone as part of your identity
3 simple ways to start separating from your phone (no shame involved)
A faith-based reminder of who really holds your attention and your heart
If you’re craving more peace, presence, and freedom in your day, this is a small but powerful place to start.
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!

34 | How to Stop Scrolling and Why Your Brain Won’t Let You Quit

Ever feel like you just can’t stop scrolling… but can’t explain why? It’s not just your willpower failing. In this episode, I unpack the sneaky brain science behind why you keep reaching for your phone and why social media was designed to keep you stuck in “seeking mode” with no satisfying end in sight.
Your brain was wired for endings… and social media was built to never give you one. There’s no bottom to the feed. You scroll. Refresh. More shows up. It feels like you can’t stop. 
We’ll talk about the “unfinished business” effect, the endless feed trap, and the real reason scrolling leaves you anxious, restless, and a little mad at yourself.
More importantly? I’m giving you 5 practical strategies to break the loop and give your brain what it actually craves: a clear “I’m done” moment.
Here’s what you’ll learn:
Why your brain struggles to stop scrolling
How to spot a “habit loop” and interrupt it
5 small but powerful ways to reclaim control
Why adding a little friction might be your secret weapon to stop scrolling
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
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!

33 | When Your Soul Needs Surgery: Healing Prayers for Restoring a Scattered, Battle-Weary Soul

This episode is part two of last week’s conversation where we looked at scripture-shaped prayers to calm a distracted mind.
But these new verses? They go deeper. In our always-on culture, it's easy to stay busy and digitally distracted enough that we never face what's really going on in our hearts. We scroll to avoid, consume content to numb out, and sometimes stay digitally busy to prevent difficult conversations with God.
These next four scripture prayers aren’t just for quieting your thoughts. They’re for the days when you feel spiritually dry, battle-weary, or stuck. They walk you through a process of healing: from soul-searching, to battling mental lies, to surrender, and finally... rest.
In this episode, you’ll discover:
A prayer from Psalm 139 that invites God to gently examine your inner life
How 2 Corinthians 10:5 equips you to fight anxious thoughts and comparison
What Philippians 4 really teaches us about surrendering anxiety
Why Psalm 23 is more than comfort, it’s a call to true rest
These are truth-filled prayers straight from God’s Word meant to reset your focus, renew your spirit, and restore peace where it’s been chipped away.
Whether you're running on empty, tired of fighting for clarity, or just craving something deeper than quiet time as usual… this episode will meet you there.
Resources & Next Steps:
Free guide to praying Scripture & the Psalms 👉 
📲 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!

32 | 4 Powerful Scripture Prayers for Perfect Peace in a Distracted World

What do you pray when your mind won’t settle? When your brain is buzzing and your soul feels scattered, you don’t need another digital wellness hack. You need peace. Real peace. And that starts with scripture-shaped prayers.
In this episode, I’m walking you through 4 powerful scripture prayers that help anchor your mind when you feel distracted, overwhelmed, or spiritually foggy. These aren’t magic formulas, they’re biblical truth you can pray when your thoughts are all over the place.
Get ready to reset your focus and reconnect with the peace of God, one verse at a time.
What you'll learn:
4 powerful scripture prayers to calm a scattered mind
How to pray the Bible when you can’t focus
What Isaiah 26:3 really means for your mental peace
A simple filter for your thought life from Philippians 4:8
How to release control with Psalm 46:10
Why Proverbs 3:5–6 is your go-to when you feel stuck or confused
Resources & Next Steps:
Free guide to praying Scripture & the Psalms 👉 
📲 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!

31 | Stop Checking Social Media Apps That Drain You With This Fun Speed Dating Method

Ever feel like you’re dating five needy people at once… except they’re named Instagram, Facebook, TikTok, LinkedIn, and Pinterest? Yeah. No wonder you’re exhausted.
In this episode, I share a surprisingly fun way to break your compulsive “open-close-open-close” scrolling habit called Social Media Speed Dating. It’s not about quitting everything cold turkey, it’s about finding the one social media app that’s actually worth your time, attention, and spiritual energy.
You’ll learn:
Why hopping between platforms creates a mental hangover called attention residue
The social media habit loop that keeps you coming back for “just one more scroll”
The 7-Day Single Platform Challenge to reset your habits and restore your peace
Three simple rules to evaluate which platforms deserve your attention
How to break up with apps that drain you
If you’ve ever wanted a lighter, saner relationship with your phone, this is your permission slip to stop playing the field and finally commit to something better.
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
📲 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
Want more tips on healthy tech habits?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
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!

30 | 3 Listener Questions on Digital Distraction (That You're Probably Wondering Too)

Ever wish you could just raise your hand mid-podcast and ask, “Wait, but what about…?”
That’s exactly what we’re doing today.
For the first time on Overcome Digital Distraction, I’m answering listener questions, the ones you’ve been emailing, DMing, and quietly wondering about.
We’re getting real about:
1. Using social media without feeling drained or distractedSpoiler: the key boundary happens before you even open the app.
2. Why your mind feels constantly “on” — even during prayer or Bible readingHint: your brain’s been trained for constant novelty. But you can re-train it for stillness.
3. Breaking free from screen time guiltBecause Jesus never measures your faithfulness by your weekly screen report.
This episode is part heart-to-heart, part practical strategy session, plus a little truth talk about grace vs. guilt that might just change the way you see your screen habits forever.
So grab your coffee (or your earbuds for a walk) and join me for this honest, encouraging conversation.
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
🍽️ 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!
 

29 | The Dinner Table Reset: How to Create Screen-Free Family Dinners That Work

Ever sat down for dinner and realized… no one’s actually there? The forks are clinking, the plates are being passed but eyes are glued to screens, minds are miles away, and conversation is replaced with the dreaded “Fine.”
If that sounds familiar, this episode is for you. I’m sharing my simple Five-Step Dinner Table Reset, a framework to help you reclaim mealtimes as sacred space for connection, conversation, and even spiritual formation. We’ll cover why screens at dinner matter more than we think, how gratitude and intentional questions can transform conversation in minutes, and what to do when your family resists or rolls their eyes at “phone-free” time.
Because silence can feel awkward when you’re first trying screen-free meals, I’m giving you a tool to make it easy: Table Talk: 50 Conversation Starters for Screen-Free Family Dinners. This free printable guide is packed with thoughtful, funny, faith-filled, and memory-making prompts to keep conversation flowing. You’ll get:
Everyday check-ins to ease into connection without pressure
Deeper curiosity questions that spark meaningful dialogue
Faith & character prompts to help your family reflect on kindness, courage, and God’s presence
Silly & creative questions for lighthearted fun (yes, even “If we had a pet dinosaur, what would we name it?”)
Family & memory builders to strengthen connection through shared stories
Use them nightly or whenever your family needs a little help warming up. Keep them on the table, let the kids pick a question, and watch your table come alive again.
I think you're going to enjoy this one!
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
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
Want more tips on healthy tech habits?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
🔲 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
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!

28 | How to Turn Off Notifications in 5 Simple Steps Without Missing What Matters

How often do your phone notifications pull you away from what matters most?
You’re mid-conversation, mid-prayer, or finally making progress on a project—then ping. Just like that, your peace evaporates, your body tenses, and your brain shifts into reactive mode. It happens dozens of times a day.
In this episode, I’m sharing practical ways to turn off notifications that don’t deserve your attention, without missing the ones that do. We’ll talk about what digital distraction is doing to your nervous system, your brain, and your soul and how you can start healing your focus one small reset at a time.
You’ll walk away with a simple Notification Audit you can do in less than 10 minutes. Whether you're drowning in digital overload or just need a reset, these five steps will help you turn off notifications that interrupt your day and steal your focus.
This isn't about being unreachable—it's about being intentional. It's time to silence notifications that pull you out of the moment and into stress.
What You’ll Learn:
Why constant alerts trigger your stress response even if you don’t check them
A simple Notification Audit to clarify what deserves your attention
5 practical ways to turn off notifications and protect your peace
How to reduce digital overload and restore your focus
Why most alerts aren’t urgent and how to train your brain to stop reacting
What Scripture says about focus, presence, and guarding your attention
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
📲 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
Want more tips on healthy tech habits?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
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: #ScreenFreeSaturday #DigitalWellness #TurnOffNotifications

27 | Having Trouble Sleeping? The Blue Light Truth About Evening Screen Time Every Tired Person Needs to Know

Ever feel physically tired but mentally wired when your head hits the pillow?
You’re not crazy—and it’s not just stress. 
It’s probably blue light.
Yep. The invisible kind glowing from your phone, your TV, even your overhead lights is hijacking your brain’s ability to rest. It suppresses melatonin, confuses your circadian rhythm, and leaves you wide awake at midnight wondering what’s wrong with you.
In this episode I break down exactly how blue light affects your sleep and your spiritual clarity.
This one’s a blend of neuroscience and Scripture, because understanding how your brain works is powerful, but it’s even more powerful when paired with God’s design for rest. You were created for deep, healing, God-designed sleep. 
Inside the episode, I share:
What blue light actually does to your brain
Why it’s not enough to just “put your phone down”
A 4-step evening routine that changed my sleep (and mornings)
The spiritual cost of chronic sleep deprivation (this one hit me hard)
If you’re ready to stop waking up groggy and start reclaiming the rhythms God designed for your restoration, I think this one will really speak to you.
And if you’re up for it—I’ve got a 7-day Blue Light Sleep Challenge inside that’ll help you test this for yourself (and feel the difference fast).
Your well-rested, more focused, more peaceful future self will thank you.
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
Want more tips on healthy tech habits?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
🔲 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
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: #ScreenFreeSaturday #DigitalWellness #OvercomeDigitalDistraction

26 | Why Boredom is the Secret to Breaking Bad Digital Habits That No One Talks About

In this episode, we flip the script on boredom—and reveal why it might just be the secret weapon you’ve been missing when it comes to breaking bad digital habits.
Sounds too simple? Maybe. But that “I’m bored” feeling isn’t random —it’s a signal. A quiet nudge from your brain and your soul that you’re overdue for something deeper than distraction.
Most of us treat boredom like a problem to fix. We fill the gap with noise, scrolling, or multitasking. But what if that gap is actually the gateway to being fully present, more focused, more peaceful, and more spiritually grounded?
We're diving into:
Why boredom feels unbearable—and what it’s really trying to tell you
The habit loop that boredom triggers (and how to change it)
How stillness, silence, and Scripture reveal a better way forward
Practical ways to respond differently
If you’re tired of numbing out every free minute and ready for more clarity, calm, and connection —this one’s for you.
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
Want more tips on healthy tech habits?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
🔲 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
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: #ScreenFreeSaturday #DigitalWellness #OvercomeDigitalDistraction