4. Treat Boredom as a Break

Instead of grabbing your phone the second you feel bored, try sitting with it for a moment. Let your mind wander. That small gap between impulse and action is mindfulness — disguised as doing nothing.

5. Name What You’re Grateful For

No need for a fancy journal. Just name one good thing when you wake up and one before bed — the smell of coffee, a kind message, sunlight through the window. Gratitude anchors you in the present more powerfully than any app.