Our smartphones are shaping our brains in subtle but significant ways. What happens when we take a break from them?

In this episode, I discuss a new study showing that just 3 days of reduced smartphone use can measurably change brain activity and 'cool down' craving circuits. The research taps into neuroplasticity - how stimuli like screen time actually rewires our brains over time. Other studies back this up, linking excessive phone use to poorer attention, memory, and self-control. Even short digital detoxes can start to reverse these effects.

2:00 - The study details: 25 adults limited phone use for 3 days. Brain scans showed less activity in reward/impulse areas when seeing phone images.

5:30 - How this reflects neuroplasticity. The brain is conditioned by what you feed it, including screen time.

8:45 - Other research showing impacts like worse attention and feeling 10 years younger after a 2-week detox.

10:30 - We check phones over 1000 times daily. This damages focus, stress, sleep and relationships.

12:00 - Tips: 72 hour reset, physical distance, disabling notifications, no phone zones.

Give your brain a break for just 3 days. You may be surprised by the changes you notice in your focus, mood and cravings.

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This week, Carly explores self-esteem. Drawing on ACT (Acceptance and Commitment Therapy), she shares personal stories, metaphors (yes, sushi trains are involved!), and practical tools to help you notice unhelpful thoughts without letting them run the show. It’s a powerful reminder that you don’t need high self-esteem to live a meaningful, courageous life.

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What if your personality determined how much you enjoy exercise? New research reveals the personality traits that predict fitness levels, exercise enjoyment, and stress relief.

Researchers recruited over 130 adults and assessed their personality traits, fitness levels, and perceived stress. Participants then followed an 8-week personalised exercise program with different training styles. The study found personality traits like conscientiousness and neuroticism predicted baseline fitness. More interestingly, personality influenced how much people enjoyed each workout style - and the impact on outcomes.

Timestamps:
- 1:45 - Study overview and research questions
- 4:30 - Details on study participants and methodology
- 8:15 - Personality traits predict baseline fitness
- 10:30 - Personality affects enjoyment of different training styles
- 13:45 - The people who benefit most from stress relief

Key Takeaways:
- Knowing your personality can help tailor an exercise program you'll enjoy and stick to
- Don't be discouraged if you don't enjoy every workout - you can still gain mental health benefits
- Coaches should personalise plans based on personality to boost adherence and reduce stress

To learn more about your personality with a free Big Five personality test, check out this link.

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