We live in a world terrified of silence. Phone Addiction is something I too have fallen victim to, so in this episode of Built Resilient we are addressing just that, Phone addiction, screen time and dopamine detox.

We live in a world terrified of silence.

The moment there's a gap in noise, whether in an elevator, at a red light, or during a commercial break, our hands instinctively reach for our phones.

We're feeding ourselves a constant diet of digital sugar, and just like junk food, it tastes good in the moment but leaves us starving for something real.

I thought I was above this addiction. As the discipline guy, the mindset coach, I believed I was too focused and resilient to fall into the digital dopamine trap. But I was wrong.

Realising this was one of the most important and frightening moments of recent months for me.

This isn't just about screen time, it's about understanding the crucial difference between pleasure and joy.

One is a cheap hit that vanishes the second you close an app. The other is a slow burn that makes life actually feel worth living.

If you've been feeling restless, distracted, or just "off" despite doing everything right, this conversation will resonate deeply.

We use the word "happiness" to describe two completely different biological processes. Dopamine is the molecule of "more", it's anticipation, the chase for the next hit. Modern technology hijacks this system, leaving us empty and anxious when the spike crashes down.

Serotonin and oxytocin represent true joy, the molecules of "here and now." This is contentment, connection, and peace. Joy doesn't spike and crash; it comes from activities that might seem boring to our dopamine-addicted brains: long walks, deep conversations, building something slowly with our hands.

The trap we're all falling into? We're trying to fill joy-sized holes with dopamine-sized snacks.

We feel lonely, a need for connection, so we scroll Instagram for a dopamine hit. It's like drinking salt water when you're thirsty; you just end up thirstier.

Your attention is your life. Whatever you pay attention to becomes your reality.

Here are the key insights you can expect from this episode:

1. Understand the difference between dopamine pleasure and authentic joy and why confusing them keeps us trapped.
2. Recognize the physical signs of digital addiction and how to notice your own patterns without judgment.
3. Create strategic friction to break the automatic reach for your phone throughout the day.
4. Implement the "look up rule" to reclaim those precious in-between moments of life.
5. Choose analog activities that engage your hands and full attention for genuine fulfillment.

This isn't about throwing your phone in the ocean or living off-grid. It's about stopping being used by technology and starting to use it intentionally. Because 2026 is going to be an enormous year—and you deserve to live it, not watch it through a screen.

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Bart’s Website

🎬 Want to watch this episode?

Build a Healthy Lifestyle for more energy, more fitness results and a belter life.

You can train consistently, eat perfectly, and follow every health protocol to the letter, yet still feel exhausted, overwhelmed, and stuck.

Sound familiar?

Most people blame their willpower or motivation when this happens, but the real culprit runs much deeper.

In this episode, Motivational Speaker Bart Walsh shares a deeply personal story about his own "high performance collapse."

Despite being in peak physical condition with perfect training and nutrition, Bart was living behind fortress walls so tall he didn't even know they existed. It took his wife Jane to finally show him what he couldn't see: that true health extends far beyond the physical realm.

This isn't just another wellness conversation. We're exploring the four pillars that determine whether your health efforts succeed or fail: sleep, stress management, relationships, and emotional health. These are the habits behind the habits—the anchors that make sustainable change possible.

To make this actionable, Bart will introduce the Lifestyle Ladder, a three-rung framework that meets you where you are and guides you upward, one step at a time:

Rung 1: A five-minute wind-down anchor every night to teach your brain that rest is safe

Rung 2: One 60-second pause each day to reset and prevent stress accumulation

Rung 3: One authentic check-in daily—with yourself or someone else—to soften those protective walls

Here's what you can expect to gain from this episode:

1. Understand why perfect training and nutrition might still leave you feeling stuck
2. Learn the four lifestyle pillars that create lasting well-being
3. Discover a simple three-step framework to build sustainable habits
4. Recognize the hidden walls that might be protecting you—but also limiting you
5. Get a practical 7-day challenge to start climbing your own lifestyle ladder

This episode might not be what you expect, but it could be exactly what you need to finally feel whole instead of just healthy.

Bart’s Website

🎬 Want to watch this episode?

⁠Youtube⁠

💻 Follow Bart on socials:

⁠Instagram⁠

⁠TikTok ⁠

⁠LinkedIn⁠

Want to contribute to the show?

📧 hello@bartwalsh.com.au

This is a fresh take on new years resolutions. A shift in your mindset, helping you move from obligation to opportunity as you pursue your 2026 goals.

Are you tired of setting New Year's resolutions that fizzle out by February? What if I told you the problem isn't your willpower, it's how you're looking at the finish line?

For years, I avoided goal-setting entirely. I believed goals would trap me, close doors, and limit my potential. But last year, I ran an experiment that completely changed my perspective.

I set just two simple goals—and not only did I crush them, but they became a source of perpetual motivation that surprised even me.

In this episode, I'm sharing the mindset shift that transformed how I approach achievement and momentum.

You'll discover why most people fail at their resolutions and how to build a roadmap for 2026 that's simple, achievable, and actually exciting to wake up for.

Most of us avoid setting specific goals because we're afraid of failure. We stay vague with statements like "I want to get healthier" or "I want to be better with money."

But vague goals create vague results, and vague results create zero momentum.

The truth is, you're not lacking capability or discipline. When we feel stuck, it's usually not a character defect, it's a lack of clarity and direction.

Your brain is a heat-seeking missile that wants a target. Without one, it defaults to comfort, safety, or endless scrolling.

Stop trying to change everything at once. Pick just two areas of focus—maybe health and finance, or family and creativity. When you limit your focus, you increase your force.

Instead of "get a six-pack," try "move my body for 30 minutes, four times a week." Instead of "get rich," aim to "save $50 a week." Simple goals get done. Complex goals get procrastinated.

Your goal is a compass, not a judge. Focus on movement and momentum rather than perfection. If you miss a day, you haven't failed—you've just paused. Resume immediately.

1. Why avoiding goals keeps you drifting instead of driving toward what you want
2. The psychological shift that turns goals from pressure into permission
3. A simple framework for setting achievable targets that create lasting momentum
4. How to build consistency without overwhelming your nervous system
5. Why starting small gives you permission to think bigger

This isn't about fixing you—it's about focusing you. You already have everything you need to write a remarkable story for 2026.

🎤 Speaking Enquiries?

Bart’s Website

🎬 Want to watch this episode?

⁠Youtube⁠

💻 Follow Bart on socials:

⁠Instagram⁠

⁠TikTok ⁠

⁠LinkedIn⁠

Want to contribute to the show?

📧 hello@bartwalsh.com.au