Guides
Five short guides. Start with the first if you're new to the idea, or go straight to the one that fits your day.
What a mindful pause is and how to take one
A mindful pause is a short, deliberate stop to notice your body and breath. Here is how to take one in 10 to 30 seconds, and how to make it a habit.
A one-minute breathing practice
A simple one-minute breathing practice with a longer out-breath: how to sit, how to count, what to do when your mind wanders, and when to stop.
Using social media and X more mindfully
Practical settings for calmer social media use: X notification filters, muted words, the Following tab, phone app limits and Focus modes, and a pause before posting.
Setting up a chime routine at work
How to fit random mindful chimes into a working day: choosing the window and the number, handling meetings and shared offices, headphones, and a two-week trial plan.
What research says about brief mindfulness practices
A careful look at studies of meditation, short breathing exercises and micro-breaks: what they found, how strong the evidence is, and the known risks.