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 كامل"
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.
Parenting
Whole-Body Listening
Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Psychological
Mindful Drinking
One glass of water with full attention becomes ritual, not mere consumption.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Social
Whole-Body Listening
Orient whole body to speaker: feet, chest, eyes — non-verbal commitment.
Parenting
The Full Day Story
Ask your child to recount his day from the first moment without interruption, once a week.
Leadership
Granting Full Ownership
Instead of delegating "a task", delegate "an outcome". Report decides the how themselves.
Parenting
The Full Visual Morning System
Beyond a single checklist — a complete visual system with numbered stations transferring full morning independence to the child.
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".
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Parenting
Full Apology to Child
When you wrong your child, fully apologize: what you did, its impact, the change.
Digital & AI
Complete Password Manager Migration Walkthrough
Migrate from browser-saved/memorized passwords to a dedicated password manager in one organized session, not gradually over months.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
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.
Administrative
Full No-Meeting Day
Designate one weekday with zero meetings — even from the CEO.
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
Parenting
Free sample · no sign-in
Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Parenting
The Two Most Important Minutes — Reunion Ritual
The first two minutes after any separation (school, work, travel) shape the relationship's quality more than hours after.
Digital & AI
Parental Phone-Pause Modeling
Kids mimic your phone use, not your talk about it. Put device down when they speak to you.
Digital & AI
Parents Modeling Phone-Free Meals
Before asking your child to put their phone away at the table, put yours away first — modeling beats any spoken rule.
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.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Professional
Pre-Meeting Breath
3 deep breaths before any meeting — full presence vs reactive.
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.
Professional
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Professional
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Social
Flip to "What If I Succeed?"
Instead of "what if I fail?", ask "what if I fully succeed? What would it look like?".
Administrative
One-Week Kaizen Event
Small team, one process, 5 full days for radical improvement — not "open project".
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Leadership
High-Performance Team Diagnosis (Katzenbach)
6 criteria: small number, complementary skills, common purpose, performance goals, work approach, mutual accountability.
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?"
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
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
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
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Professional
5W1H Lead
Open any writing with Who-What-Where-When-Why-How in one paragraph.
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.
Digital & AI
Screen-Free Sunday
Every Sunday: no computer, no smartphone (except basic calls/SMS).
Digital & AI
Device Encryption Check
Phone encrypted by default, but your laptop? Check. If stolen, data exposed.
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
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.