EPISODE · Apr 2, 2026 · 26 MIN
How to Stop Your Phone from Running Your Life
from Energy + Hours · host Jill Wright, Time Management Expert
👉 For more support with weekly planning, grab your copy of the Time Magic Seasonal Planner!👉Join us inside the Momentum Membership!*******You're stuck in a cycle of picking up your phone without even realising it, and you want to break it but don't know where to start.Guess What? The apps on your phone are literally designed to keep you scrolling. They use the same psychological tactics as casinos use to keep people on slot machines. Your phone addiction isn't a personal failing, it's engineered. That said, you're not powerless here. Small shifts in how you interact with your device, paired with intention and consistency, will genuinely change your relationship with screen time.In this episode, we get into:Checking your screen time data and setting a realistic target number for daily or weekly phone useSetting app limits and time boundaries that create friction between you and mindless scrollingSwitching to grayscale mode to remove the dopamine hit that keeps you hookedDelaying phone pickup in your morning routine to reset your relationship with it throughout the dayPutting your phone in another room during focused work blocks to make distraction require conscious effortScheduling dedicated scroll time so you're in control of when and how long you scroll, rather than it controlling youResourcesTake the Time Magic Quiz: https://jillwright.ca/quiz Download the Free ADHD Time Tips: https://jillwright.ca/adhd-tipsJoin the Momentum Membership: Weekly planning, accountability, and co-working for nonlinear entrepreneurs https://www.jillwright.ca/mometum-membership Get the Time Magic™ Planner: A 90-day seasonal planner designed for ADHD and intuitive brains https://www.jillwright.ca/planner About Jill WrightJill Wright is a Time Management Expert, author, and award-winning speaker who helps ambitious women, moms, and entrepreneurs manage time and energy in a way that feels aligned, flexible, and sustainable. Through her Energy + Hours™ podcast, Momentum Membership, and Time Magic™ Planner, she's redefining productivity for the modern, nonlinear brain.Connect with JillWebsite: https://www.jillwright.caInstagram: https://www.instagram.com/energyandhours Substack: https://energyandhours.substack.com
What this episode covers
👉 For more support with weekly planning, grab your copy of the Time Magic Seasonal Planner!👉Join us inside the Momentum Membership!*******You're stuck in a cycle of picking up your phone without even realising it, and you want to break it but don't know where to start.Guess What? The apps on your phone are literally designed to keep you scrolling. They use the same psychological tactics as casinos use to keep people on slot machines. Your phone addiction isn't a personal failing, it's engineered. That said, you're not powerless here. Small shifts in how you interact with your device, paired with intention and consistency, will genuinely change your relationship with screen time.In this episode, we get into:Checking your screen time data and setting a realistic target number for daily or weekly phone useSetting app limits and time boundaries that create friction between you and mindless scrollingSwitching to grayscale mode to remove the dopamine hit that keeps you hookedDelaying phone pickup in your morning routine to reset your relationship with it throughout the dayPutting your phone in another room during focused work blocks to make distraction require conscious effortScheduling dedicated scroll time so you're in control of when and how long you scroll, rather than it controlling youResourcesTake the Time Magic Quiz: https://jillwright.ca/quiz Download the Free ADHD Time Tips: https://jillwright.ca/adhd-tipsJoin the Momentum Membership: Weekly planning, accountability, and co-working for nonlinear entrepreneurs https://www.jillwright.ca/mometum-membership Get the Time Magic™ Planner: A 90-day seasonal planner designed for ADHD and intuitive brains https://www.jillwright.ca/planner About Jill WrightJill Wright is a Time Management Expert, author, and award-winning speaker who helps ambitious women, moms, and entrepreneurs manage time and energy in a way that feels aligned, flexible, and sustainable. Through her Energy + Hours™ podcast, Momentum Membership, and Time Magic™ Planner, she's redefining productivity for the modern, nonlinear brain.Connect with JillWebsite: https://www.jillwright.caInstagram: https://www.instagram.com/energyandhours Substack: https://energyandhours.substack.com
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How to Stop Your Phone from Running Your Life
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