Phone-free meal

A meal is an easy daily anchor for presence, if you keep the phone off the table. **How to do it** - Pick one meal. Phone away, screens off, notifications silenced. - Taste the food, talk to whoever is there, or just eat slowly. - Log it when the plate is clear. **Why it works** Eating without a screen turns refuelling into a real break and makes shared meals feel like connection again. It is the simplest mindfulness practice hiding in plain sight.