Know your phone is stealing your focus, but don't quite know how to take your back your brain? Here are 5 small, science-backed tweaks that will actually help.

In this episode, I'm sharing how I broke the cycle—not with timers or guilt, but with insights from neuroscientists, psychologists, and attention experts who helped me understand the real cost of distraction, and what to do instead.

💡 You'll hear:

• How tech companies exploit your brain's dopamine system

• The hidden cost of distraction most people never talk about

• The identity shift that makes new habits actually stick

• "20% habits" that give you 80% of the results

• Why barriers beat willpower every time

• And the one mindset shift that changed everything for me

Whether you're ready to ditch social media completely, or just want to feel a little more present in your actual life, this one's for you.

Recommended listening: The Science of Habits that Actually Stick with Dr Bree Hurn How to Hack your Dopamine with Dr Anastasia Hronis Reclaim Your Attention with Annie Margaret 📺 Watch the episode on YouTube 📝 Subscribe on Substack

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