The 2-Minute Reset: From Mindless Scrolling to Energy Building

If you're drowning in back-to-back meetings with only tiny slivers of time in between, you're not alone. Most of us instinctively reach for our phones during these micromoments, scrolling social media or scanning emails we don't even have time to respond to. But what feels like a harmless habit is actually draining your energy and focus through a psychological phenomenon called "attention residue", the mental clutter that clouds your thinking when your brain jumps from task to task without fully letting go.

In this episode, Rebecca shares three science-backed micro-habits you can use instead of scrolling during those 2-5 minute breaks between meetings. Each technique takes less than two minutes but can dramatically shift how grounded, alert, and in control you feel for the rest of your day. From nervous system resets to sensory grounding exercises, these simple practices will help you reclaim your mental energy and build the habit of being intentional with your most precious resource: time.

Key Moments

• [0:00-1:30] The hidden cost of phone scrolling between meetings
• [1:30-3:00] Understanding attention residue
• [3:00-4:30] Micro-Habit #1: The 4-4-8 breathing reset
• [4:30-6:00] Micro-Habit #2: The 60-second texture exploration
• [6:00-8:30] Micro-Habit #3: Planning tomorrow's micromoments today
• [8:30-10:00] Building the habit of intentional time use

For more insights on turning hidden minutes into your greatest asset, connect with Rebecca and follow the podcast on LinkedIn! 

Shout-out to Graham Duncan from East Rock Capital for the "Time Billionaires" concept that inspired our show name - originally shared on The Tim Ferriss Show.