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

Subscribe to Time Billionaires wherever you get your podcasts so you never miss an episode.

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

Rebecca's LinkedIn: https://www.linkedin.com/in/rebeccashaddix/

Podcast Page: https://www.linkedin.com/company/time-billionaires-pod

If you enjoyed this podcast, please rate and share it, because every time billionaire deserves to know their true wealth. Thanks for joining us to make the most of your micromoments. Your next billion seconds start now.

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