Attention is a practice. These five habits quietly pull it apart, and each one has a simple counter you can use the same day.

1. Checking the phone before you have sat still. The first minutes set the tone. Sit for three breaths before you open anything.

2. Starting the day with other people’s urgency. Email and messages can wait until you have chosen your own first task.

3. Keeping every tab open. One thing in front of you. Close the rest until that thing is done or you have a real stopping point.

4. Treating rest as a reward you have not earned. A short pause between tasks is part of the work, not a failure of it.

5. Replaying the last conversation instead of the one you are in. Name it, then come back to the breath and the person or task in front of you.

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