Read a book for 20 minutes

Reading a physical book is one of the best escapes that doesn't cost you anything.

1.Put your phone in another room or on silent.
2.Open the book to where you left off.
3.Read without stopping for 20 minutes.
4.Before you close it, mark the page and write down one line you liked.

You'll need

A book you're reading

Now doing

Read a book for 20 minutes

00:0020–30 minlow energy

Steps

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Why it works

Fiction reading is one of the very few activities that reliably lowers stress markers in controlled studies, ahead of listening to music and drinking tea. The effect appears after just six minutes.

Best for

•The 30 minutes before sleep
•Morning coffee
•A rainy afternoon

Variations

•Keep a book within reach of the couch, the bed, and the kitchen table. Friction is the enemy of the habit.
•It's fine to have 3 books going at once — different moods need different books.

Frequently asked

Does e-reading count?

Yes, on a dedicated e-reader. Reading on a phone is different — the interruptions from notifications and the easy tab-away kills the 'sustained attention' part that does most of the work.