Boredom Exposure to Rebuild Attention

Deliberately sit with boredom instead of immediately reaching for stimulation, especially in the first hours of the day. A common protocol is to delay turning on your phone or Wi‑Fi for 2–4 hours and to spend about 20 minutes daily doing nothing in idle moments like waiting in line. This builds tolerance for the urge to seek quick dopamine hits, making it easier to stay present and less reactive to constant screen-based distraction.