In this powerful episode, I chat with Sam Flynn—digital wellbeing specialist and social media trainer—about how to use social media without it taking over your life.

We’re talking phone addiction, digital burnout, and what it really takes to create a healthier relationship with your devices (without throwing your phone in the sea).

If you’re always “on,” struggling to switch off, or just want more focus and calm in your day—this one's for you.

We Dive Into:

Why most of us spend over 4 hours a day on our phones

How apps are designed to keep you hooked

Easy wins for building healthier digital habits

Creating boundaries that protect your time and energy

Why workplace culture needs a digital detox too

Sam Flynn has spent nearly 16 years teaching people how to use social media effectively. These days, her work goes deeper—helping businesses and individuals build better digital boundaries and reduce the stress that comes with being always on. Her approach is practical, empowering, and just what we need in today’s tech-heavy world.

Key Discussion Points:

The real cost of our screen time (spoiler: it’s months of your life)

Dopamine, addiction, and the science behind app design

Digital presenteeism: why so many of us feel pressure to “check in” on holiday

Simple ways to reduce digital overwhelm

The one setting you can change today that will improve your focus instantly

Why conscious use of LinkedIn matters more than ever

Tips for setting boundaries clients actually respect

Key Takeaways:

Awareness is the first step—track your phone use and how it makes you feel

Boundaries are powerful—but only if you communicate them

Turning off notifications can reduce phone pickups by a third

You don’t need the LinkedIn app (or any app) to run a successful business

Use timers, app blockers, or Sam’s favourite tool Forest to stay off your phone

Replacing habits with something creative (like crochet!) works wonders

It’s not about rejecting tech—it’s about using it with intention

Guest Details:

Name: Sam Flynn

LinkedIn: https://www.linkedin.com/in/samflynn/

Free Resource: 10 Steps to Reduce Your Phone Use

http://www.samflynn.co.uk

About the Guest:

Sam Flynn is a digital wellbeing advocate and seasoned social media trainer. She helps people rethink their relationship with technology—so they can work better, live more mindfully, and avoid digital burnout. Whether she’s running workshops or speaking on stages, Sam’s practical advice is helping individuals and businesses thrive in a tech-heavy world.

Watch the show on YouTube

Connect with Ashley on⁠ LinkedIn ⁠

My Website ⁠https://just.15mins.day

Connect with the show The Live & Linking Hub