5 min before screens, no agenda
**Why it works:** Those first moments after waking help set the tone for your whole day. A little stillness gives your nervous system a chance to land, so you can start from center instead of rushing straight into reaction. **How to do it:** 1. Before any device, sit up or move to the floor. Staying in bed is fine as long as you will not drift back to sleep. 2. Close your eyes, or soften your gaze toward the floor. 3. Take three slow breaths to mark the transition into your day. 4. Set a five minute timer and simply stay with your awareness. Thoughts will come up; notice them and let them pass without following them. 5. When the timer ends, you are done. No grading, no overthinking. **In The Quest:** Log it in the app when you finish. It is self reported and counts once per day, ideally first thing.
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