Now for something practical.

From this Thursday on, your assignments will make use of a bell, which will sound at intervals throughout your day. This will act as a reminder to practice mindfulness.

I recommend the app Insight Timer, which is available on all smartphones.

Here are step-by-step guides for setup.

(If you already have the app, go to the home screen and pick up these instructions from step 6.)

There are a lot of steps here, but if you follow them to the letter you should be fine.

That said, if you have any trouble at all, post in the #ask-dan channel on Discord and I’ll be happy to assist you.

1. Install Insight Timer from the App Store (iOS) or Play Store (Android)
2. Open the app. You’ll be presented with 3 setup steps…
3. For step 1, select “mindfulness”
4. For step 2, select “The Timer”
5. For step 3, select “skip”
6. Tap the “Timer” icon in the top right corner of your screen
7. Tap “Duration”
8. Tap the infinity symbol in the top right corner
9. Confirm "0s" under “Warm Up”
10. Tap "save"
11. Tap "interval bells"
12. Tap "add bell”