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 "استعادة التركيز"
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
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
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Work Initiation Ritual
Fixed micro-ritual before each block (coffee, breath, music) primes mind.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Leadership
Hedgehog Concept: Passion-Excellence-Engine Intersection
Find the intersection of what your team loves, what it can be best-in-world at, and what drives the highest return.
Parenting
Repairing a Sibling Relationship After a Big Fight
After a sharp fight leaving a real wound (not an ordinary spat), repair needs a protocol deeper than "shake hands."
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Psychological
Self-Eulogy Writing
Write your eulogy as if delivered for you — discover deep values.
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
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
Eat the Frog First
Start your day with the hardest, ugliest task before anything else — nothing scary remains for the rest of the day.
Professional
Task Batching
Group similar tasks into one slot.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Professional
No-Decision Audit
Each month, list 5 decisions you didn't make — postponing IS a decision.
Professional
Weekly Feedback Habit
Every Friday, write 3 feedbacks (positive + constructive) for 3 people and deliver by Monday.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Professional
Annual Theme
Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Social
Four-Part Apology
Name the act, acknowledge impact, commit to change, ask for repair — an apology that mends.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
"Who Else Could?" Question
Every time you catch yourself doing a task, ask: who else? And why didn't they?
Leadership
Stop-Doing List
Instead of a "start-doing" list, build a "stop-doing" list: what activities to cease to free energy for the most important?
Leadership
Healing Fractured Relationships in the Team
Two relationships on your team are strained, productivity erodes. Servant leader's task: aid healing, not ignore.
Leadership
Message Discipline: 3 Points No More
In crisis, only 3 points per message. Audience can't absorb more. Repetition builds understanding.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
Repair After Rupture — The Accountability Protocol
A conscious repair that goes beyond apology — it examines the root of the reaction and changes the pattern, not just repeats it weekly.