Put your phone in another room for just ten minutes. The absence of notifications acts like a noise-canceling headphone for your mind.
Stop what you’re doing and identify three things you can hear, two things you can smell, and one thing you can feel. It pulls you out of your racing thoughts and back into your body. Download relaxing moment
Think of these moments as "charging" your internal battery. You wouldn't let your phone run on 1% all day; don't do the same to yourself. Put your phone in another room for just ten minutes