A candle can light a room but can’t survive an open window. Protect the things that give you light.

What sustains you is usually smaller than what can disturb it. The friendship, the practice, the quiet hour that keeps you steady is not a sturdy thing, and it goes out fast when left open to whatever happens to be blowing through. Protecting it is not precious or dramatic. It is just the practical recognition that a light source needs shelter.

Name the one or two things that keep you decent company for yourself, then put something around them: a time, a place, a rule about phones. Cancel whatever keeps eating that hour. Treat it as maintenance rather than a treat.