Sit somewhere for ten minutes with no phone. It’ll feel weird, and that weird feeling is the point.

Discomfort in an empty ten minutes is a measure of how rarely you are unoccupied. The reaching is automatic and usually happens before you notice having decided anything. Meeting the awkwardness without ending it is the exercise, because it fades, and what is underneath it becomes audible.

Find a bench, a bus stop or a step and stay there for ten minutes with your hands empty. Do not give the time a task. Watch what your attention does when it is not handed anywhere to go.