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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.

24 results (expanded search) for "انتباه-غير-موجه"

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.

Relax face muscles into half-smile — affects emotion.

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Pomodoro Technique 25/5

Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.

Deep Work Block (90 minutes)

Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.

Notification Detox

Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.

Three-Act Presentation Story

Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.

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.

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?"

Whole-Body Listening

Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.

Monthly Phone App Audit

Delete any app unopened in 30 days — lose apps before they cost you focus.

Weekly Email Unsubscribe Sweep

Every Sunday, unsubscribe from 5 newsletters you did not read this week.

10-Min Screen-Free Meditation

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

90-Minute Deep Work Block

Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.

Single-Task Protocol

At any moment, one tab, one window, one task — multitasking is a neural myth.

Distraction Capture Notebook

Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.

Boredom Tolerance Training

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Default Do-Not-Disturb

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.

Grayscale Phone

Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.

Zero Red Badges

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Airplane Mode During Deep Work

Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.

Batch Notification Checking (3x Daily)

Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.

Email Only Twice a Day

10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.

News Diet: Weekly Only

Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.

YouTube Discipline: Search, Not Recommendations

Enter YouTube with a specific search topic. Never open the home page.

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