Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
60 results (expanded search) for "إدارة الانتباه"
Professional
Personal Board of Directors
Appoint 5 people as your "personal career board" and review big decisions with them annually.
Social
Manage Jealousy Toward a Friend
Convert jealousy of a successful friend into inspiration via 3 CBT questions.
Administrative
Upward Stakeholder Management
Your boss has little time, many concerns — use 4 principles to be a smart stakeholder.
Leadership
Monkey Management
Each time a report brings a problem, the monkey jumps on your back. Your job: keep it on theirs.
Leadership
Mastering Crucial Conversations (Patterson)
3 conditions for crucial conversations: high stakes, opposing opinions, strong emotion — use 7 skills to succeed.
Leadership
Managing the Pain of Change Deliberately
Real change needs some tension, not zero — your role isn't removing all discomfort, but keeping it within a range that produces learning, not collapse.
Digital & AI
Effectively Managing Your Google Self-Search Result
When you find a negative or outdated result searching your name, apply a clear protocol: update, request removal, or bury with stronger content.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Administrative
Managing the Difficult Stakeholder
Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?
Leadership
McKinsey Three Horizons
Balance investment across the core today, near growth, and long-range bets.
Leadership
Ask, Don't Tell: The Manage-Up Rule
When you need to influence your manager, don't tell them the solution. Ask a question leading them. Their ownership > yours.
Parenting
Managing Holiday/Travel Routine Disruption
Keep 3 fixed "anchors" from your child's routine during travel — the rest of the routine can flex freely.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Digital & AI
Attention Residue Shield
Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Professional
Free sample · no sign-in
Pomodoro Technique 25/5
Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Social
Free sample · no sign-in
Five Minutes of Full-Attention Listening
Give the other person five full minutes of attention with no interruption or advice, then summarize what you heard.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Administrative
Free sample · no sign-in
Silent Reading Meeting Start
Open the meeting with five minutes of silent reading of a written memo instead of slides.
Administrative
Five-Level Delegation Ladder
Delegate each task at one of five explicit levels instead of just "do it" or "don't".
Administrative
Non-Delegatable Task List
Explicitly write a list of 3-5 tasks you never delegate, and delegate everything else without hesitation.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Professional
Personal Kanban
3 columns.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
Energy Investment Portfolio
Allocate energy across 4 dimensions: physical, mental, emotional, spiritual — review balance weekly.
Administrative
Weekly Gemba Walk
Go to the workplace, observe yourself, ask "why" 3 times, don't intervene.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Professional
Tactical Emotional Labeling
Use one emotion-labeling phrase that defuses tension in a hard conversation within 30 seconds.
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Professional
Time Boxing
Reserve a fixed time box in your calendar for each task, so it finishes on time instead of stretching forever.
Professional
Most Important Tasks (MITs)
Pick three tasks that make today a success regardless of anything else, and finish them before noon.
Professional
GTD Weekly Review
A 60-minute weekly session that empties every open loop from your mind and resets your compass for next week.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Three-Act Presentation Story
Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
Professional
Task Batching
Group similar tasks into one slot.
Professional
RACI Delegation
R, A, C, I per task.
Professional
Strategic-Operational Balance
1 strategic / 10 operational.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
Risk-Probability Matrix
Place each risk on 2x2: probability × impact — treat high/high first.
Professional
Backwards Planning
Start from goal end-date, draw steps backwards to today.
Professional
Personal CRM
Create sheet of your 100 key relationships, last contact, next planned.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Pre-Call Heads-Up Text
Do not call out of the blue. Text an hour before: "Can I have 15 minutes now or after dinner?"
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Personal Group-Chat Boundary
Craft one personal boundary for a group chat that drains you, and state it without apology.