Reach for your phone less frequently
People tend to pull out their phones whenever they feel the slightest hint of an uncomfortable feeling, whether it's boredom, anxiety, guilt, and so on. Instead of whipping out your phone the next time you’re in line, in an elevator, or waiting for the rest of your party at a restaurant, notice your urge to pull out your phone and stay with that. Consider resisting your desire to distract, and ask yourself what uncomfortable feeling you’re experiencing. Can you sit with it? Meditation doesn’t have to be about mantras and tiny stools. It starts with awareness.