Walk for ten minutes without headphones

Go outside and walk with nothing in your ears.

Why it helps

Quiet walking gives your mind room to wander and settle. Many people notice sounds and thoughts they usually drown out.

How to do it

1. Leave your headphones behind.
2. Walk at an easy pace and listen to what surrounds you.
3. When your mind runs off, gently return to the sounds.

Make it easier

Walk around your building or garden for three minutes.

Make it harder

Walk for 30 minutes with no phone at all.