01
Notice one craving before reacting.
Pick a small one — the next refresh, the next snack. See the pull arise, see it pass.
Action library
One small thing.
The Abhidhamma is not a doctrine to admire — it is a description of what is already happening. Pick one practice. Carry it for a day.
02
Watch one thought disappear naturally.
Don't push it away. Don't follow it. Just stay long enough to see it fade on its own.
03
Name the feeling tone three times today.
Pleasant, painful, or neutral. That's vedanā. Naming is enough; no need to fix it.
04
Take one breath before sending a message.
Between stimulus and response there is a citta. One breath makes it visible.
05
Return once with kindness.
When attention drifts, come back without commentary. The return is the practice.
06
Let one person be right today.
Even when you are sure. Notice what the mind does when it cannot defend itself.
07
Eat one meal without a screen.
Taste, texture, temperature. Phassa, vedanā, saññā — all present, none requiring narration.