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 "تدريب الانتباه الإيجابي"
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Digital & AI
Beware Training Time Cutoffs
Any question on recent events/prices/releases: check model training date — ignoring = confident wrong answer.
Administrative
Cross-Training Rotation
Rotate every team member to shadow a peer in a different role for a full week each quarter, not a token single day.
Parenting
Training Siblings to Mediate Their Own Disputes
Teach them mediation steps before conflict — not during it — so they become their own mediators, not always needing your verdict.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Positive Assertion
Praise self publicly when deserved: "I did well" — breaks toxic humility.
Social
5-Whys Drill on a Deep Conflict
Ask "why?" five times on a recurring fight's root — discover the real cause.
Leadership
Silent Presence Training
In a meeting, learn to listen 80% and speak 20%. Leader's authority grows in silence, not words.
Parenting
Friendship Coaching
Be a friendship coach for your 9-12, not a judge — ask, don't verdict.
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".
Parenting
GROW Model for Kids
Use the GROW coaching model (Goal, Reality, Options, Will) to teach your child self-problem-solving.
Digital & AI
Knowledge Cutoff Awareness
The model does not know what happened after its training cutoff. Know each model's cutoff.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
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.
Professional
GROW Coaching Question
Instead of solutions, ask GROW: Goal-Reality-Options-Will — let person craft his solution.
Administrative
Video Standard Operating Procedure
Record a one-hour screen video of someone doing the task instead of writing 15 pages nobody reads.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Administrative
Team Skill Matrix
Draw a table: rows = team members, columns = skills, cells = competence 1-4.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Mindful Listening
Listen to a sound in your environment 2 min without naming it — discover hearing richness.
Psychological
Daily Negative Visualization
Morning, imagine losing what you have — to appreciate not take for granted.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
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.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
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
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
360 Self-Audit
Each quarter, ask 6 people around you the same 3 open questions about your performance.
Professional
Weekly Feedback Habit
Every Friday, write 3 feedbacks (positive + constructive) for 3 people and deliver by Monday.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
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?"