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Have you ever wondered if your phone habits are actually rewiring your brain—and what you can do to reclaim truly meaningful conversations? In today’s episode of Speaking with Confidence, I dive deep into the reality of digital overwhelm, exploring how our constant connectivity shapes not only our attention spans, but also our ability to build real, lasting connections.

I’m Tim Newman, your host and a “recovering college professor” turned communication coach. If you caught my earlier conversation with Craig Mattson about digital overwhelm (and if not, be sure to listen!), today I’m taking our discussion one step further. This episode is packed with practical tips to help you break out of the screen-time spiral and nurture richer, more present communication—at work, at home, and everywhere it matters.

I unpack just how our devices—and the behaviors they encourage—impact our brains, our relationships, and our emotional well-being. Did you know that our attention span has dropped to less than a goldfish’s, or that checking your phone mid-conversation can physically hurt your relationships? I detail the science behind these findings, walking you through what’s really happening in your brain when you’re glued to your screen.

Here’s a sneak peek of what we cover in this episode:

• How excessive screen time quite literally changes the physical structure of your brain, especially the areas that keep your empathy and emotional processing sharp
• The eye-opening comparison between our attention span today and that of a goldfish (spoiler: the fish is winning)
• Why multitasking is just rapid attention switching, and how every notification derails your focus for as much as 25 minutes
• How checking your phone—even for a split second—during meetings or conversations triggers feelings of rejection and erodes trust
• The surprising emotional gap in text-based communication vs. phone calls or in-person chats, including why arguments take longer to resolve over text and why emojis don’t always help
• The neuroscience behind why social media may be numbing our real-world empathy, and how dopamine-driven interactions make it harder to form deep, lasting bonds
• Simple, science-backed strategies to repair your attention span—like the 90/20 rule, tech-free meal times, and delaying morning phone use—and the powerful results you can expect to see
• The truth about “multitasking” in virtual meetings and the dramatic drop in information retention when devices are present
• Why creating analog space and reducing digital distractions leads not only to better memory and increased empathy, but more rewarding, memorable conversations

Throughout the episode, I share practical experiments, easy habits, and real-world stories—along with the latest research—to help you make progress, not seek perfection. You’ll discover small changes that restore focus and connection, proving you don’t have to renounce technology to build your confidence as a communicator. Start with just one device-free meal a day and see just how much deeper your conversations can go.

Don’t forget to check out speakingwithconfidencepodcast.com for your free eBook and details on my public speaking course. Your voice matters—and with a bit of intentionality, you can ensure it’s heard, felt, and

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