Social skills challenge · Warm-up
Try one wait without your phone
During one comfortable wait today, put your phone away briefly and notice your surroundings. Choose a moment when you do not need it for work, access, directions, or support.
Why this works
This is an experiment in noticing what is around you. A phone can also be useful or help you regulate; using one is not proof of avoidance.
How to do it
- 1
Pick a short, safe wait where putting the phone away is practical.
- 2
Notice one ordinary detail, such as the music or what is happening nearby.
- 3
If you want to greet someone who is available, you can; conversation is optional.
If your brain is fighting you
Try a few seconds or choose a different exercise. You do not need to perform a particular posture, make eye contact, or remain available to strangers.
Felt easy? Level up
If a suitable opening arises, make one brief comment about the shared situation. Accept a short reply and return to waiting.
Go deeper
The full guides behind this challenge:
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More challenges at this level
- Learn and use one nameIf introductions fit the setting, exchange names with someone you expect to meet again. Use their name naturally if you remember it.
- Say hi to someoneGreet someone in a suitable moment today—a neighbor, colleague, or familiar person at the front desk. A spoken hello, wave, or nod is enough. Try more greetings if you want to.
- Ask a cashier how their day is goingDuring an unhurried transaction, ask the cashier or barista a brief question such as "How is your day going?" Keep it short and follow their lead.