Pillars/Personal

Mindfulness & conscious presence

Deep contemplative practices

Silent retreatsUnguided sitsPresence cultivationZen/Vipassana integration

Digital mindfulness

Notification controlScreen breaksDigital minimalismTech-environment curation

Flow state cultivation

Distraction minimizationChallenge-skill balancingFeedback loopsAutotelic engagement

Foundational mindfulness training

Meditation basicsGratitude journalingAttention focusingEmotional grounding