Big thank you to Roots for sponsoring this episode! Roots is a focus-boosting app that helps you reduce screen time, stay off distracting apps, and be more present in your real life. If you’re ready to stop letting your phone run your day and start showing up for the moments that matter, go try the Roots App.
What This Episode Is About
This episode felt a little vulnerable to record—but it’s also one of the most honest conversations I’ve had in a while.
If you’ve ever found yourself reaching for your phone without thinking…
If you’ve caught yourself scrolling during quiet moments…
Or if you’ve noticed you’re physically present with your family but mentally somewhere else…
You’re not alone. I’ve been there too.
In Episode 204, I open up about my personal journey to reclaim my time and attention from social media and mindless scrolling—and how the Roots app helped me create healthy boundaries that actually stick. This isn’t about shame or perfection—it’s about choosing a different rhythm that supports your real life, your family, and your peace.
Episode Timestamps
00:00 – The Question That Changed Everything
I share what made me finally confront how distracted I was—and what I didn’t like about it.
04:30 – What Scrolling Was Quietly Stealing
I talk about the mental load of phone addiction and how it was affecting my parenting, focus, and even sleep.
10:55 – My Breaking Point + Early Wake-Up Call
The moment I realized how much of my presence our kids were missing—and how I started to shift my habits.
17:20 – How Social Media Is Designed to Hijack Our Focus
A deep dive into how platforms like Instagram and Facebook are built to keep us hooked—and why it’s not just a willpower problem.
22:45 – The Science Behind Distraction and Focus
I explain the “switch cost effect” and how multitasking is actually wrecking our brain’s ability to focus.
30:10 – How the Roots App Changed My Habits
I share exactly how I use Roots to create blocked “phone-free” windows that support better work and family rhythms.
36:00 – Parenting with Intention in the Digital Age
What I’m modeling for my kids—and why it matters more than ever.
45:20 – Presence, Peace, and Choosing What Really Matters
How I’ve shifted my mindset from performance to peace, and reclaimed my own “Rat Park.”
52:30 – My Commitment Moving Forward
Why I’m doubling down on long-form content, deep focus, and meaningful values.
What I Learned About Phone Addiction (And Myself)
The Problem Isn’t You—It’s the Design
I used to blame myself for why I couldn’t stay off Instagram. But the truth is, social media is engineered to hijack our brain’s reward system. Infinite scroll, algorithmic feeds, and dopamine-triggering notifications are meant to keep us hooked.
Once I realized that, I stopped feeling ashamed—and started getting intentional.
Multitasking Is a Lie
Whether it was checking email during breakfast or scrolling during bedtime routines, I realized I was switching between tasks constantly—and it was costing me more than I realized. Studies show it takes 23 minutes to refocus after a distraction. I was living in a loop of mental noise and low-grade stress.
How I’m Creating a More Present Life
My Phone-Free Rituals
With the help of the Roots App, I set blocks from 5–7 PM (family dinner) and 9–10 PM (evening wind down). I also stopped checking my phone first thing in the morning. These simple changes have helped me reclaim calm, clarity, and connection.
What I Gained When I Scrolled Less
- My sleep improved
- My focus came back
- I felt more creative and clear-headed
- I was actually present during those little moments that matter most
Modeling Healthier Habits for My Kids
I realized I couldn’t ask my kids to limit screen time if I wasn’t modeling it myself. And as research piles up (check out The Anxious Generation), I knew I needed to lead by example. We don’t do iPads at restaurants, phones at events, etc —we’ve built rhythms that put connection first.
For more ideas on decreasing screen time and free resources to help, be sure to check out Love And Learning MN on Facebook.
It’s not about being perfect. It’s about being intentional.
What I’ll Keep Doing Moving Forward
- Blocking out time with the Roots App
- Prioritizing long-form content over short-form dopamine hits
- Saying yes to real-world presence and no to scroll culture
- Choosing meaningful values like rest, connection, and contribution over performance or comparison
Final Thoughts: You’re Not Broken
If you’ve been feeling scattered, anxious, or constantly distracted, please know this: it’s not just you. And it’s not just about willpower.
You can reclaim your attention.
You can create your own “Rat Park.”
You can live a full, present, meaningful life—on your terms.
“You don’t have to do less to feel better. You just have to live more.”
If this episode resonated, I hope you’ll share it with a friend who needs to hear it. And if you’re ready to try something different, I can’t recommend the Roots App enough. Here’s the link to check it out.
