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 ذهني"
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
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.
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.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
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.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Professional
Task Batching
Group similar tasks into one slot.
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.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
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.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Professional
Pre-Meeting Breath
3 deep breaths before any meeting — full presence vs reactive.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
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
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
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
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.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
The "Perhaps" Response
When insulted, mentally say "perhaps they're right" — insult loses power.
Professional
Daily Energy Map
Notice mental peak.
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Leadership
Imagined Advisory Board
Convene a mental meeting with 5 imaginary experts before any major leadership decision.
Leadership
Annual Theme in Two Words
Pick two words that summarize the year's priority, replacing many goals with one shared focus.
Leadership
Getting on the Balcony: Seeing Dynamics
Mentally exit the meeting and look at it from above. What's really happening, beyond what's being said?
Leadership
Psychological Safety Specifically for Idea-Sharing
Design a "no immediate criticism" rule for the first 10 minutes of any brainstorm — raw ideas die fast if judged before they mature.
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
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
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.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
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
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
Work Initiation Ritual
Fixed micro-ritual before each block (coffee, breath, music) primes mind.
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.