You’ve tried habit tracking with apps, journals, perfectly designed sheets, but two weeks in, you’re back to scrolling in bed at 6 am. What went wrong? It’s not willpower. You’re missing the brain science behind habit tracking and how to use a tracker during each phase of habit formation so it sticks for good.

In this episode, I walk you through why most habit trackers fail, what really makes a tracker powerful, and how to lean into different phases of habit formation so your digital wellness habits become lasting, not just pretty checkmarks. I also share 5 science‑based strategies to make your tracker actually work, how to design your tracking system, and tips to troubleshoot when things feel boring or you miss days.

You’ll walk away knowing exactly how to use your habit tracker as a tool for transformation, not as a guilt trip or a decoration. Plus, I built a faith‑centered tracker just for you.

👇Grab the free tracker and let's go.

Resources & Next Steps:

Ready to start tracking your progress and building habits that actually stick? Download your free digital wellness habit tracker now and start small, stay consistent, and celebrate your wins. 👉Habit Tracker

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

Let’s Connect! Share your experiences by leaving me a voice message through Speakpipe on my website!

📩 Email: hello@julianneaugust.com

🌐 Website: julianneaugust.com

🎙️Would you take a minute to leave a written review, it helps this message reach more listeners who need it!

You’ve heard it. Maybe even said it. “It takes 21 days to build a habit.” But what if that catchy little phrase is doing more harm than good?

In today’s episode, I’m busting one of the most popular (and damaging) myths about habit formation and replacing it with real, research-backed truth. Spoiler: 21 days is not the magic number.

Before I became a habit coach, I believed it too. I repeated it. I even built goals around it. But then I hit day 22... and felt exactly the same. Sound familiar?

Whether you’ve tried to cut back on nighttime scrolling, stay off your phone in the morning, or be more present with your family, you might be feeling frustrated and discouraged. But friend, nothing is wrong with you. The timeline was wrong.

In this episode, I’ll take you behind the scenes of the science of habit change (yes, actual neuroscience), share the sneaky origin story behind the 21-day myth, and show you how to reset your expectations so you can finally start making changes that stick, especially when it comes to your screen habits.

We’re going deep on:

• The real history behind the 21-day habit myth (and why it spread like wildfire)
• What current neuroscience says about habit timelines (hint: it’s longer than 3 weeks)
• Why digital habits are some of the hardest to change and how dopamine, algorithms, and “variable rewards” keep us stuck
• The spiritual danger of expecting quick results from slow-growth transformation
• How to align your habit change with God’s timing instead of hustle culture
• The three steps to move forward: grace, one small habit, and tracking progress

If you’ve been beating yourself up for not “getting it together” after a few weeks, this episode will breathe fresh grace into your journey. I even created a free printable Habit Tracker to help you see your progress, build momentum, and stay connected to your "why.

You don't need a quick fix. You need a faithful next step.

👇Grab the free tracker and let's go.

Resources & Next Steps:

Ready to start tracking your progress and building habits that actually stick? Download your free digital wellness habit tracker now and start small, stay consistent, and celebrate your wins. 👉Habit Tracker

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

Let’s Connect! Share your experiences by leaving me a voice message through Speakpipe on my website!

📩 Email: hello@julianneaugust.com

🌐 Website: julianneaugust.com

🎙️Would you take a minute to leave a written review, it helps this message reach more listeners who need it!

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 Wallpapers Get 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!

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 Wallpapers Get 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!

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 Wallpapers Get 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!

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 Wallpapers Get 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!

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 Wallpapers Get 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!

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 distracted Spoiler: the key boundary happens before you even open the app.

2. Why your mind feels constantly “on” — even during prayer or Bible reading Hint: your brain’s been trained for constant novelty. But you can re-train it for stillness.

3. Breaking free from screen time guilt Because 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 Wallpapers Get 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!