Mind habits5 min
Morning Landing
Land in your morning before the phone: breath, body and one intention.
Phone-Down Minute
A short break from your phone can feel surprisingly roomy. In three minutes you will put it down in another spot, sit with empty hands, look around and breathe. It is a small practice run, not a rule about screens, so keep it light and see how it feels.
3 minHeadphones optionalNothing is recorded
Mind habits3 min · 5 stepsReady
Phone-Down Minute
Play 3-min ritual
00:0003:00
Put your phone down and spend three minutes with nothing in your hands.
The steps
Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.
- 01
Put it away00:00–00:30
Place your phone face down in another spot, ideally across the room. Notice any urge to check it.
- 02
Empty hands00:30–01:10
Sit down and let your hands rest open on your lap. Let them be empty for a while.
- 03
Look and listen01:10–02:00
Look around the room and listen for any sounds, near and far. Take your time with each one.
- 04
Slow breaths02:00–02:40 · breathe 4-6
Breathe in for four and out for six, a few times. Let the urge to reach for your phone come and go.
- 05
Choose when to return02:40–03:00
Decide when you will pick your phone up again, and what you will do first. Stand up when you are ready.
Afterwards: Leave your phone where it is for a few more minutes if you can.
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