This is a random idea I came up with, inspired by various techniques I saw a while ago like mindful eating, but that way it's flexible enough to let you come up with your own routine, like how there are barely any rules for sitember. This would force me to at least look outside sometimes when I'm at home or pause for a moment when I do routine things, which I definitely should do more often. That would stop some bad thoughts and give me more inspiration for the three gratitudes I try to write in my journal every evening before bed too.