Benefits of habit “Sit in silence”

✓ Helps you relax
✓ Reduces stress
✓ Improves mood
✓ Can help increase heat health
✓ Can help keep up the mental health

First step:

✓ 2 minutes


1. Spend 2 minutes sitting in silence every day for 1 week. Use earplugs if you have to, but make sure you’re alone.
2. Next week, increase the time to spent in silence to 4 minutes.
3. Keep increasing, until you spend at least 10 minutes of your day sitting is silence.

Helpful tips to make it a habit:

✓ Same time is key. Just like with any habit, sitting and doing nothing in silence should be done consistently on the same time to become part of your daily routine.
✓ Trigger your mind. If you’re using earplugs, make sure to put them in a visible location so you would know it’s your silence time. If not, do the same with a pillow or another object that is always in the room you’re being silent in.
✓ Let the app help. Set an alarm to ring you when it’s time to sit in silence.
✓ Reward yourself. Once you’ve gone a month of sitting in silence every day, reward yourself by joining a meditation group for one session and see how your silence practice has improved you in this area as well.
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ Don’t meditate. If you don’t know how to meditate, or it doesn’t work for you just yet, don’t do it. Let your mind fly a thousand miles per hour while you sit in silence, just do it. Let your mind rest from the environment and see where your thoughts take you.
✓ Read in silence. If you’re too bored to sit in one place without a distraction, try reading something in absolute silence. Notice how it affects your focus and see how long you can sit in silence like that.
✓ Transition to something more. Once you’ve mastered still in silence, also try to transition into clearing your mind. That way, you will teach yourself to rest even more.