Take five slow breaths before you open your phone

Breathe slowly five times before checking any screen in the morning.

Why it helps

The first minutes of the day set the tone for your attention. A short pause for breathing may help you start from calm rather than from other people's demands.

How to do it

1. Before reaching for your phone, sit up or lie still.
2. Breathe in through your nose for four counts, out for six.
3. Repeat five times, then pick up your phone.

Make it easier

Take just three breaths.

Make it harder

Wait ten minutes after waking before touching any screen.