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10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Goal
Give your nervous system a break from "continuous partial attention" with screens.
Steps
-
1
Pick a fixed time (morning or bedtime).
Expected Outcome
Immediate
Mild bodily calm, heart rate drops 5-10%.
Evidence base
School: Mindfulness / Attention Restoration
Founders: Jon Kabat-Zinn · Cal Newport (1990)
Kabat-Zinn's MBSR 1990 and Newport's "Deep Work" 2016 both stress attention rest from screens as prerequisite for deep performance.
Keywords
Frequently asked questions
How long does "10-Min Screen-Free Meditation" take?
This exercise takes about 12 minutes, practiced solo in a Somatic format.
When will I notice the effect of "10-Min Screen-Free Meditation"?
Mild bodily calm, heart rate drops 5-10%. In the short term: After 2 weeks, you notice higher focus capacity at work.
Is "10-Min Screen-Free Meditation" evidence-based?
Yes — it draws on Mindfulness / Attention Restoration (Jon Kabat-Zinn, Cal Newport (1990)). Kabat-Zinn's MBSR 1990 and Newport's "Deep Work" 2016 both stress attention rest from screens as prerequisite for deep performance.
Is "10-Min Screen-Free Meditation" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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