For most of us, our cell phones have almost become another appendage. They are with us from the time we wake up until we go to sleep. But research has shown that even when we are not actively using them, our smart phones can contribute to “brain drain.” It turns out that the mere presence of these devices can reduce our brain’s cognitive capacity—even when we avoid actively checking them. Not surprisingly, the negative impacts are highest for those who are most dependent on their phones.

One of the greatest benefits of meditation is the way it trains us to calm our minds, to shut out distractions and to reduce our anxiety so that we can improve our focus and boost our energy to tackle what lies ahead of us. I have had many clients tell me that spending as little as 10 or 15 minutes in mindful meditation—that time when we tune out all of life’s other distractions—leaves them feeling much more empowered for the rest of the day.

And that’s the best part. To be effective, meditation doesn’t have to consume large chunks of your day. An investment of 15 to 30 minutes of your time has the opportunity to reap 23.5 hours of benefits—and yes, that includes improved sleep!