Five-Minute Practice

Sit, rest attention on your breath, notice when the mind wanders, and return gently. That repeated return is the exercise that builds focus and steadies stress reactions.

The magic is step 4. Every time you notice distraction and return, you do a mental rep — a bicep curl for attention. The wandering is not failure. The returning is the exercise.

Done daily, even a few minutes can produce noticeable gains in attention within a few weeks.