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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.

32 results (expanded search) for "تحكم بالهاتف"

Notification Detox

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

The Generous Backstory

Invent at least three plausible reasons for a behavior that upset you, before you judge.

No-Screen First 30 Min

First 30 min of day — no phone. Everything changes.

Grayscale Phone

Turn phone to grayscale — reduces appeal 50%+.

Full Notification Detox

Turn off all phone notifications except calls and core messages.

Strategic 4-Sec Pause

After each key point, 4-sec silence — audience absorbs.

Pre-Stage Breathing

5 deep breaths before stage — calms nervous system.

Don't target "$100K this year" — target "3 sales calls daily".

Open Body Language

While listening: eye contact, slight forward lean, open hands, no phone.

Before judging behavior, imagine context from other's view for 30 sec.

Curiosity Without Judgment

When acts oddly, ask "why did he do that?" with curiosity not critique.

War Room Communication: Clarity Protocol

In a crisis, bad comms doubles damage. This protocol: 5 messages only, 3 audiences, 6-hour cadence.

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.

Teen Talk Without Solutions

When your teen shares a problem, don't offer a fix unless explicitly asked.

Screen-Free Family Dinner

All phones and TV out during dinner — at least one daily meal.

Parental Phone Pause

Put your phone in another room during time with your child — bigger impact than restricting his hours.

Monthly Phone App Audit

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

10-Min Screen-Free Meditation

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

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.

Batch Notification Checking (3x Daily)

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

Quarterly App Audit

Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.

Home Screen, 6 Apps Only

Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).

Systematic Unfollow Audit

Review every account you follow with one strict criterion: does it add real value, or does it drain your mood? Neutrality isn't reason enough to stay.

Comprehensive Notification Permission Audit

Review every app with notification permission on your phone, and ask: does this notification serve me, or the company's engagement metrics?

Verify Before Concluding

Before judging intent, call and ask — avoid 80% of misunderstandings.

Balanced Scorecard

Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.

Sibling Fight Mediation

Don't judge between your kids in a fight — teach them to resolve via 5-step protocol.

Friendship Coaching

Be a friendship coach for your 9-12, not a judge — ask, don't verdict.

Parental Phone-Pause Modeling

Kids mimic your phone use, not your talk about it. Put device down when they speak to you.

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