Mindfulness practices to reduce compulsive phone checking and rebuild healthier dopamine rhythms.
Quick practice steps
- Name the trigger and body sensation.
- Slow exhale longer than inhale.
- Use a short grounding phrase.
- End with one realistic next action.
FAQ
Can I do this in under 10 minutes?
Yes, 5-10 minutes is enough for acute regulation.
Should I repeat this every day?
Daily repetition improves emotional recovery speed.
