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 "انتباه سريع"
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Leadership
Rapid Prototyping Mindset for Leaders
Before approving any big idea, ask: what's the cheapest, fastest version testable within a week, instead of waiting for a full plan taking months?
Digital & AI
Quick Hallucination Detection Checklist
Before using any specific AI-provided fact (number, name, date, quote), apply a 5-question checklist in under a minute.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
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
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Administrative
Fast-Response Suggestion System
Collect improvement suggestions from staff, but the critical rule: respond within 48 hours to every one — no neglected box.
Social
Reclaiming Eye-Contact in Video Calls
Stick a tiny marker right above your camera lens to remind you to look at it, not the speaker's face.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
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.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Mindful Drinking
One glass of water with full attention becomes ritual, not mere consumption.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
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.
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?"
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
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
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
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
Digital & AI
YouTube Discipline: Search, Not Recommendations
Enter YouTube with a specific search topic. Never open the home page.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Professional
Authentic Scarcity
Don't lie — state real scarcity in your time or offer.
Professional
2-Way vs 1-Way Door
Classify decision: reversible (2-way door) or not (1-way)? Required speed differs.
Social
Body Anchor Before Entering
Before entering, press thumb on index with deep inhale — a ready calm anchor.
Administrative
"You Decide" List for New Hires
On day one, hand the new hire a list of 15 decisions they make alone without consulting you.
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Administrative
Keyboard Shortcut Audit
Per daily-used tool: learn 5 shortcuts — minutes/day saved = hours/year.
Leadership
70% Information Decision Rule (Bezos)
Don't wait for 90% information; major decisions are made at 70% — beyond that is costly delay.
Leadership
Decision Classification: Reversible?
Per decision: is it a two-way door (reversible) or one-way door?
Leadership
Protecting an Innovation Team from Bureaucracy
As a leader, be the "shield" absorbing excessive approval requirements and reporting demands from a team that experiments and learns fast.
Leadership
The "Front Page Test" for Decisions
Before any sensitive decision, ask: if published with full detail on tomorrow's front page, would I defend it with pride or look for an exit?
Digital & AI
SIFT Method for Fact-Checking
Stop, Investigate source, Find better coverage, Trace claim to primary source. 30 sec exposes 90%.
Digital & AI
Learning in Public
Publish weekly what you learn even if not mastered. Public mistakes accelerate correction.
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
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Vagus Nerve Neck Stretch
Simple head tilt 30 sec each side activates vagus nerve.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.