Choose one day of the week to shut off your phone for several hours during waking hours.

The first time you try this exercise, power off your phone for 4 hours. The next time you try this, shut off your phone for 6 hours. Then you can gradually increase the amount of time that you shut off your phone. If the allure of picking up your phone and turning it on during this digital detox is too great, then consider putting your phone in a drawer or the trunk of your car.

You may not realize that it’s become second nature to check your phone for a text message or email or look at social media when you are bored. This digital detox may bring awareness that you are relying on your phone to escape boredom.

During your digital detox, your brain will have a chance to relax and be more present.

It can be natural for the mind to focus on the negatives of a life. There is a lot to be grateful for. Make a daily practice to think of 3 things you are grateful for. Create a journal to write down 3 things you are grateful for that day. Try to think of different things to be grateful for daily. It’s best to make this a habit at the beginning of the day. The simple act of daily gratitude can shift your mind to a more positive state.

Some examples:

1. I am grateful that my heart is beating.

2. I am grateful to have a “roof over my head.”

3. I am grateful for the ability to communicate.

4. I am grateful that I can see the trees outside.

5. I am grateful that I can hear my favorite song.

6. I am grateful to have a family.

7. I am grateful for the food to give me energy.

Think of something you appreciate about a family or friend. Reach out to that person by phone, text, or email and tell that person what you appreciate. Try to be as specific as you can regarding what you are thanking that person for. Not only will you lift the spirits of that person, but you will experience positive emotions as well. Try to do this once a day to bring mindfulness to appreciation for others.

Some examples:

1. Thank you for listening to me yesterday.

2. Thank you for helping me with ______.

3. Thank you for supporting me with _________.

4. Thank you for taking time to ______ for me.

5. Thank you for being there for me today.

6. Thank you for being a friend.

Use your 5 senses to become mindful of the present moment. Notice five things you can see. For example, pay attention to colors and textures. Then, notice four things you can feel. For example, observe the sensation of your pants on your legs or the temperature of the air on your skin. Then, notice three things you can hear. For example, you may notice the hum of the refrigerator or the voice of people in the room next door. Then, notice two things you can smell. For example, you may notice the smell of food cooking or the smell of a clean air. Then notice, one thing you can taste. For example, you may notice the taste in your mouth by opening your mouth or after drinking a beverage.

This mindfulness practice works with any beverage such as tea, coffee, sparkling water, tap water, or soda. Give your full attention to each step of enjoying the drink. Engage all five senses as you drink the beverage.

To mindfully drink a beverage, observe the sensation of your fingers around the cup. Listen to any sounds of the beverage as it approaches your mouth. Notice any smells from the beverage as the cup approaches your mouth. Feel the temperature of the beverage on your tongue. Notice the taste of the beverage in your mouth and observe the flow of the liquid in the back of your throat as your swallow.

Try to do an everyday task with your non-dominant hand to bring mindfulness to a task that you typically do on “auto-pilot.” For example, try using your non-dominant hand to do the following: hold your eating utensil, brush your hair, brush your teeth, text a message on your phone. This exercise will enable you to be more present while you do that everyday task.

When you are eating, slow down so that you can experience the texture, temperature, and taste of the food. Notice the flavors. Observe how the food feels as you swallow it. Place your utensil down in between bites of food. With each bite, consider how the food interacts with all your senses: sound, touch, taste, sight, smell. Consider your level of hungriness before you eat and after you eat. If your mind gets distracted, focus your attention to the food and your five senses.

The human brain tends to focus on the negatives in life. So, make a daily practice to think of 3 “small wins.” These small wins are not necessarily big accomplishments. Small wins can be as simple as “I made breakfast” or “I woke up on time” or “I went on a walk” or “I walked the dog” or “I got the mail” or “I called a friend to talk” or “I meditated.” By recognizing your “small wins” daily, your mind starts looking at the world in a positive way.

As you go about your day and pass by a stranger on the street or in the hallway, silently say in your mind, “May you be happy.” Even though you are not directly interacting with this person, the act of wishing positive intentions on another person will foster a sense of positive emotions in you. Give it a try today and send positive intentions to everyone you pass by that you don’t know.

When you are walking, be aware of your feet touching the ground. Listen for sounds associated with walking. Feel the movement of your feet during your stride. Notice your joints as you walk and the fluidity of your stride. Be present with each step.

As you walk, notice the sights and sounds of the natural world. Observe the colors of outside world surrounding you. Listen for any sounds such as birds chirping. Observe the temperature of the air on your cheek.

If your mind starts to wander to a thought about the past or a thought about the future, gently notice the thought and release the thought. Then engage back to how your senses are interacting with nature as your walk.