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.

• 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

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 https://julianneaugust.com/screen-time-personality-quiz

🎙️ 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!

Let’s talk! Email me and let me know what shifts for you. I’d love to hear about it. hello@julianneaugust.com

Pass this episode along to a friend who needs this challenge too! You have the power to reclaim your first hour.

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: https://julianneaugust.com/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.

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: https://julianneaugust.com/screen-time-personality-quiz

Follow the show & leave a review to help more people overcome digital distraction!

📝 The 8 Forms of Denial:

1. Simple Denial – “I don’t have a problem.”
2. Minimizing – “It’s not that bad.”
3. Rationalizing – “I have good reasons.”
4. Blaming – “It’s not my fault.”
5. Spiritualizing – “It’s okay because I use it for good God stuff.”
6. Diversion – “Let’s talk about something else.”
7. Victimization – “I can’t help it.”
8. 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

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: https://julianneaugust.com/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. hello@julianneaugust.com

One step at a time. I’m here to help!

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 my FREE Screen Time Personality Quiz! julianneaugust.com/screen-time-personality-quiz

Visit my website: www.julianneaugust.com

Email: Julianne August

Make it a #screenfreesaturday