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.

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Reclaim Your Focus: 5 Tiny Shifts to Det...