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 "تركيز العرض"
Social
Box Breath Before a Talk
4-4-4-4 for 8 cycles — calm focus starts at the breath.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Social
Public Speaking Nerves Defuser
Defuse public-speaking nerves with box breath + restructure "everyone is judging".
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
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
Three-Act Presentation Story
Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.
Professional
30-Second Elevator Pitch
Prepare a 30-second pitch that describes what you do, for whom, and why it matters — so you never fumble at a chance meeting.
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Professional
Single Targeted Takeaway
Each presentation = one takeaway only. Not 3, not 5. One.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
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
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Administrative
Free sample · no sign-in
Silent Reading Meeting Start
Open the meeting with five minutes of silent reading of a written memo instead of slides.
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
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Leadership
Hedgehog Concept: Passion-Excellence-Engine Intersection
Find the intersection of what your team loves, what it can be best-in-world at, and what drives the highest return.
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
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Leadership
Annual Theme in Two Words
Pick two words that summarize the year's priority, replacing many goals with one shared focus.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Professional
Time Boxing
Reserve a fixed time box in your calendar for each task, so it finishes on time instead of stretching forever.
Professional
Most Important Tasks (MITs)
Pick three tasks that make today a success regardless of anything else, and finish them before noon.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Eat the Frog First
Start your day with the hardest, ugliest task before anything else — nothing scary remains for the rest of the day.
Professional
Task Batching
Group similar tasks into one slot.
Professional
Annual Theme
Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Leadership
Stop-Doing List
Instead of a "start-doing" list, build a "stop-doing" list: what activities to cease to free energy for the most important?
Leadership
Message Discipline: 3 Points No More
In crisis, only 3 points per message. Audience can't absorb more. Repetition builds understanding.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
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
Time-Blocking with Pre-Naming
Each morning, write a schedule naming what you'll do each 15-min slot — fewer decisions, 2x output.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
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
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Professional
Most Important Tasks
3 morning tasks = day succeeded.
Professional
Work Initiation Ritual
Fixed micro-ritual before each block (coffee, breath, music) primes mind.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Administrative
12-Week Year Quarterly Review
Treat every 12 weeks as a full year with goals, measures, and review rhythm.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Administrative
One Number Per Role
Each team member: one number owning their core responsibility this quarter.
Administrative
War Room Stand-up
During crisis: hourly stand-up — status, blockers, next. No long meetings.