30 seconds in the elevator, put down your phonedailyroutine

This is a daily routine for time in motion and pause. Use “30 seconds in the elevator, put down your phone” to bring a little wellness into the gaps of your day.

When the elevator door closes, your hand automatically takes out your phone. It only lasts 30 seconds, but during that time, headlines, group chats, and short forms add another input to the brain.

Movement between floors is repeated several times a day. If you put your phone down every time, the movement becomes a short turning point rather than a 'passage to run to the next thing to do'.

The moment the door closes

When you get into the elevator, put your phone in your pocket or inside your bag. Don't look at the screen. Take a breath for 30 seconds, feel the weight on the soles of your feet, or listen to the sounds in the hallway beyond the door.

It's okay to feel awkward when you're alone. Exhale slowly as many floors as you want to go down. When the arrival bell rings, it's not too late to take out your phone.

If there are stairs

Taking the stairs to just one floor will have the same effect. For 30 seconds of walking, wave your arms and keep your eyes focused on the end of the stairs. When the body moves into the next space first, the head follows.

Just 90 seconds three times a day. It's short, but replaces three scrolls. It's fun to just count 'how many times I put it down today' on the way home from work.

It's not a complete digital detox. This is a habit of only emptying for 30 seconds. Next time the elevator doors close, try putting your phone in your pocket.