Being alone with your thoughts gets easier the more you show up for it.

Quiet feels uncomfortable mostly because it is unfamiliar. The first few minutes with nothing to look at are loud, and the instinct is to reach for a screen before anything has settled. Sitting through that gets easier with repetition, the way most things do. What turns up after the restlessness is usually worth hearing.

Give yourself ten minutes without a phone a few times this week, and do not treat it as a test to pass. A walk counts. Let a thought finish rather than interrupting it.