109 - Digital Distractions: Guardrails, Not Willpower

The average person scrolls 2.5 hours a day and picks up their phone around 150 times. In this episode, I explain how I cut down my screen time to intentional use without relying on superhuman discipline.

What you’ll learn: • Why I’ve been LinkedIn-only since 2019 (and no apps on my phone) • My “Follow 50” rule to curate a useful, clutter-free feed • How I design my environment to discourage scrolling (standing desk, no social apps, Unhook for YouTube) • Why I only subscribe to five podcasts at a time and use Downcast instead of Spotify or Apple • How I use “Send Later” texts to avoid mid-day interruptions • Why I pay to remove ads (hint: they’re engineered to hijack your time and money) • The Freedom app for blocking websites and devices • The ClearSpace app to pause before opening social media • My personal screen time and most-used apps: Crossrope, Obé, MyFitnessPal, Libby, Waze, Downcast, Voxer

References:

• Unhook for YouTube https://chromewebstore.google.com/detail/unhook-remove-youtube-rec/khncfooichmfjbepaaaebmommgaepoid
• ClearSpace https://www.getclearspace.com/
• Freedom www.freedom.to
• Downcast https://www.downcastapp.com/

Want to help your team or conference attendees defeat digital distractions? Check out our Elevate Your Focus keynote! www.marceyrader.com/topics-focus Marcey Rader is a keynote speaker, productivity consultant, and author at RaderCo, where focus, boundaries, and well-being aren’t buzzwords — they’re the way to work. A Certified Speaking Professional® and TEDx speaker, Marcey helps well-intentioned individuals and companies discover what truly matters, empowering them to create a life, job, and organization they love. Her latest book, Reclaim Your Workday, delivers sustainable strategies for the modern workforce. Onstage, in coaching, or online, Marcey’s mix of humor and hard truth sparks real change — and habits that stick. Connect with Marcey:

• Consulting, Training, and Coaching: www.helloraderco.com
• Keynote Speaking: www.marceyrader.com
• LinkedIn: www.linkedin.com/in/marceyrader
• Book: Reclaim Your Workdaywww.reclaimyourworkday.com
• Weekender Snapshot Tipsletter: https://radergoodies.com/profile

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