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: [e-mail] 📱 Instagram: @julianne.august 📘 Facebook: Julianne August

🌐 Website: julianneaugust.com

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