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.
35 results (expanded search) for "استعادة-انتباه"
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.
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.
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
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
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.
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.
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?"
Administrative
"Who Else Could?" Question
Every time you catch yourself doing a task, ask: who else? And why didn't they?
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Parenting
Whole-Body Listening
Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Weekly Email Unsubscribe Sweep
Every Sunday, unsubscribe from 5 newsletters you did not read this week.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Digital & AI
90-Minute Deep Work Block
Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Digital & AI
Zero Red Badges
Disable all red count badges on app icons — they are engineered to trigger OCD reflex.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Digital & AI
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Digital & AI
YouTube Discipline: Search, Not Recommendations
Enter YouTube with a specific search topic. Never open the home page.
Digital & AI
Building a Personal Prompt Library Habit
Whenever a prompt works exceptionally well, save it immediately with a simple tagging system instead of relying on memory or digging through old chats.