Wait somewhere without your phone once. Five minutes of nothing will show you how restless you’ve gotten.

Every gap in a day has been filled for so long that you no longer know what your attention does when left alone. Five minutes in a line with nothing to look at is a measurement, not a punishment. The twitchiness is not a flaw, just a muscle that has not been asked to hold anything lately.

Pick one wait this week and leave your phone in your pocket. The bus, the dentist, the ten minutes before practice starts. Look at the actual room and notice how long the itch takes to quiet down.