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Entrepreneur

5 Minute Drill | How to Stop Losing to Your Phone

podcast December 3, 2025

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You ever feel like your phone owns YOU?

Every ding and light-up screen yanking you around like a dog on a leash?

The “urgent” text that could’ve waited. The random notification breaking your focus. The email that suddenly derails your morning.

Let’s be real. You’re not “staying connected.” You’re being controlled. And it’s costing you your focus. Your energy. Your relationships. YOUR GOALS.

What I learned very quickly in my professional career – if you don’t manage how people get access to you, they will control you. And when you’re “ON” 24/7? That’s not commitment – that’s chaos!

That’s why in this week’s 5-Minute Drill on the Coming Up Clutch with J.R.™ show, I share the exact 3-play strategy I use to…

  • Protect your boundaries without losing results
  • Minimize distractions, so you can maximize your momentum
  • Put your phone (and the people who abuse your availability) back in their place

In this episode, you’ll hear:

  • Why constantly being “ON” 24/7 is usually a symptom of a poor or non-existent communication strategy.
  • How Nehemiah’s focus while rebuilding Jerusalem’s wall offers a biblical blueprint for resisting constant digital distractions.
  • A 3-play strategy to manage your phone use and protect your focus.
  • Two tactics to weaken the habit loop and reduce impulse checking your phone.
  • How to use the Eisenhower Matrix to filter true priorities from false emergencies.
  • Practical steps to create a communication strategy so you can protect your boundaries and define urgency on your terms.

Key Quotes

  • “If what is asking to get your attention is not urgent or important, it can wait.” – J.R.
  • “Your phone and its apps aren’t bad. Your management of them is.” – J.R.
  • “Define urgent and important on your terms.” – J.R.

Connect with J.R.

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Episode Credits

If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know we sent you.

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