How often have you checked your emails on your phone when you’re with your family and wish you hadn’t?

Maybe you saw a work email that occupied your brain and took your presence away from your family when there was little you could do about it while you were with them. Maybe you checked them and caught yourself, leading to negative self-talk about your lack of self-control. Either way, both lead to a downward spiral that makes you less present and more prone to impatience. 

Don’t do it is an easy statement at this point. But it’s a lazy one. Changing behaviour is easier if you change your environment. Put your phone away, out of sight, turn it off. If you don’t want to be interrupted, or leave it on silent, turning it off and putting it away is the best strategy.