Objective: To build the habit of pausing before unlocking the phone and notice the body’s impulse to act automatically.
Instructions:
1. Each time you reach for your phone today, pause for one slow, full breath before unlocking it.
2. Notice what happens in your body—where do you feel the pull or excitement?
3. After that breath, ask yourself: “Do I want to check, or do I just want a moment of ease?”
4. Try this three times today—morning, afternoon, and evening.
5. Optional: Place a small sticker or dot on your phone as a gentle reminder to pause before unlocking.
Optional Reflection:
1. What did you notice in your body before and after the breath?
2. How often did you still decide to check right away?
3. How did it feel when you waited first?