[01] You’ve seen it everywhere:
◇ How to overcome anxiety.
◇ How to make decisions easier.
◇ How to have a better golf swing.
Mindfulness is pitched as the secret to emotional intelligence, making $10 million a month, and living the good life.
“Be mindful. Practice mindfulness. Sit down and chant.”
It’s low-hanging fruit for sounding smart about the mind, but it helps no one who’s never tried it before. How do you actually be mindful?
Does it require a lotus pose? A quiet room? Closed eyes?

[02] I’m not asking you to be thoughtful—these are barriers to entry.
Level 1️⃣: Notice the Thought
The fastest way to be mindful. It takes less time than it took to read this far:
◇ Set your phone down in front of you. Look somewhere else.
◇ When you think about reaching for your phone, notice that thought.
◇ Go back to not touching it.
That’s it. Look into the middle distance. Pretend you’re unraveling the secrets of the universe—or perfecting your smolder. If the thought comes back..

[03] You might even reach for your phone.
Don’t. Then notice that thought.
Bonus: Level 2️⃣—Feel the Urge
◇ Notice the thought of grabbing your phone, but don’t act on it.
◇ Pay attention to what happens in your body when you don’t grab it.
◇ See what happens when a notification pops up—and you ignore it.
Your body’s reactions shows how thoughts translate into physical urges.
(If you’re immune to shiny objects, substitute the phone with snacks, binge-watching, or starting new side projects)