YogAscend · Jock Barns-Graham

Pocket Practices

You picked up your phone. Good. Let's make use of it.

How are you feeling?

⬇ Save offline
⬇ Save offline
⬇ Save offline
⬇ Save offline
⬇ Save offline

No signal? These practices still play once they're saved to your phone. Prefer a copy in your Files or Downloads? Tap Save offline under any practice.

Keep it one tap away

Make this your phone habit

Set this up once, so next time your thumb reaches for the scroll, it lands here instead.

Start here

Add it to your home screen

iPhone · Safari
  1. Tap the ⋯ (three dots) at the bottom right.
  2. Tap Share.
  3. Scroll down and tap Add to Home Screen.
  4. Name it "Pocket" and tap Add.
iPhone · Chrome
  1. Tap the Share icon in the address bar (top right).
  2. Scroll down and tap Add to Home Screen.
  3. Name it "Pocket" and tap Add.
iPhone · DuckDuckGo
  1. Tap the ⋯ menu, then Share.
  2. Scroll down and tap Add to Home Screen.
  3. Name it "Pocket" and tap Add.
iPhone · Firefox
  1. Tap the ☰ menu, then Share.
  2. Scroll down and tap Add to Home Screen.
  3. Name it "Pocket" and tap Add.
Android · Chrome
  1. Tap the ⋮ menu (top right).
  2. Tap Add to Home screen (sometimes called Install).
  3. Tap Add.
Android · Samsung Internet
  1. Tap the ☰ menu (bottom right).
  2. Tap Add page to, then Home screen.
  3. Tap Add.
Android · DuckDuckGo
  1. Tap the ⋮ menu.
  2. Tap Add to Home Screen.
  3. Tap Add.
Android · Firefox
  1. Tap the ⋮ menu.
  2. Tap Add to Home screen (or Add app to Home screen).
  3. Tap Add.

Can't find it? On iPhone it's always in the Share menu (in Safari, tap ⋯ first), sometimes at the very bottom. Tap Edit Actions to switch it on. On Android it's always in the browser's main menu. If all else fails, copy the link and open it in Safari (iPhone) or Chrome (Android).

Then: drag the new icon to where Instagram (or your scroll app) used to sit. Your thumb will find it on autopilot.

Extra shortcuts

Optional

Double-tap the back of your phone

  1. Tap the button below, then tap Add Shortcut.
  2. Go to Settings → Accessibility → Touch → Back Tap → Double Tap. Tap Shortcuts, then choose "Pocket Practices". (On newer iPhones it's inside the Shortcuts row. Make sure the tick isn't on Accessibility Shortcut.)
Get the shortcut
For the brave

A gentle pause before you scroll

  1. Tap the button below, then tap Add Shortcut. It's called Pocket Pause.
  2. Open the Shortcuts app. Find Automation (in the Library list, or as a tab at the bottom) and tap +.
  3. If you see a "Describe a shortcut" box, type: "When I open Instagram, run my Pocket Pause shortcut." If it picks a different shortcut, type "Run Pocket Pause instead", or tap the shortcut name, choose Search and pick Pocket Pause.
  4. If you see a list of triggers instead, type "App" in the search bar and tap App (grid-of-squares icon). Choose Instagram, tick Is Opened and Run Immediately, switch off Notify When Run, tap Next and pick Pocket Pause.
  5. Test it: open Instagram. "Want a practice first?" should pop up.

Using TikTok or another app? Just swap its name in for Instagram.

Get the pause shortcut

Now every time you open the app, you get a choice. Most days, a practice wins.

"I'm feeling flat" uses fast breathing. Don't do it while driving or in water, or if you're pregnant or have a heart condition or epilepsy.