⏱️ TL;DR – 1-Minute Mindfulness Quick Guide Science-backed: 1-minute practices can reduce stress hormones and improve focus instantly Perfect for busy lives: No special equipment, location, or extended time commitment needed Top techniques: Box breathing, doorway pausing, walking meditation, body scanning Key principle: Consistency beats duration—daily 1-minute practice outperforms weekly long sessions Immediate benefits: Lowered…
🧘♀️ TL;DR – Mindfulness Meditation Quick Start Start tiny: Begin with just 2-5 minutes daily, gradually increase Morning routine: Meditate first thing after waking for best consistency Mind wandering is normal: The goal isn’t to stop thoughts but notice them Use habit stacking: Attach meditation to existing routines (after brushing teeth) Track progress: Use apps…
📱 TL;DR – Digital Detox Quick Guide Average person: Checks phone 96+ times daily, spending 7+ hours on screens Main problems: Anxiety, sleep disruption, decreased focus, social comparison Quick wins: Phone-free mornings, grayscale mode, notification limits 30-day challenge: Start with 1-hour daily phone-free periods Long-term goal: Mindful technology use that serves your life, not controls…
🌙 TL;DR – Quick Sleep Science Summary Sleep has 4 stages: Light sleep → Deep sleep → REM sleep (cycles every 90 minutes) Two key systems: Sleep pressure (adenosine buildup) + Circadian rhythm (internal clock) Optimal environment: Cool (60-68°F), dark, quiet bedroom Best routine: Consistent timing, 30-60 min wind-down, no screens before bed Key habits:…