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 منظم على الجسد"
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Leadership
Strategy on One Page
Summarize company strategy in 5 boxes on a single A4, capturing everything that matters.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Parenting
Whole-Body Listening
Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Social
Physical Touch Boundary
You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Digital & AI
Essentialism Applied to Tech
For every new tech, ask: "Do I gain more than I lose?" — most: no.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
Social
Whole-Body Listening
Orient whole body to speaker: feet, chest, eyes — non-verbal commitment.
Social
The Daily Physical-Touch Check-In
Ask each other one simple daily question about the desired level of non-sexual physical touch.
Leadership
Business Model Canvas: 9 Building Blocks on One Page
Map your business model in 9 boxes (customer, value, channels, relationships, revenue, resources, activities, partners, costs) on one page.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Leadership
Business Model Canvas
Sketch your business model on nine boxes on a single page to find gaps before launch.
Parenting
Talking About Social Media Comparison
Help your teen decode the "curated highlight reel" on Instagram before comparing his real life to it.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Leadership
Building Psychological Safety on Edmondson's Model
Teams with high psychological safety perform 4x better. This exercise measures and raises it in your team.
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.
Digital & AI
Force Explicit Chain-of-Thought
Add "think step-by-step inside <thinking> tags before answering" — boosts complex-problem accuracy 30-40%.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Administrative
One Number Per Role
Each team member: one number owning their core responsibility this quarter.
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Professional
Reframe "Expensive" to "Investment"
"Expensive" focuses on cost. "Investment" focuses on return.
Psychological
Slow Body Sway
Sway foot to foot 5 min — mimics mother's soothing of child.
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
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Authentic Scarcity
Don't lie — state real scarcity in your time or offer.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Administrative
Activity-Based Cost Allocation
Each service/product: real cost? — not "fake organizational average".
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.
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Digital & AI
In-Person Priority Over Digital
For every 3 important digital chats with someone, schedule one real meeting.
Digital & AI
Child Online Safety
Before any new app for your child: check 3 things — recommended age, privacy, stranger contact.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Administrative
War Room Stand-up
During crisis: hourly stand-up — status, blockers, next. No long meetings.
Leadership
Weighted Decision Matrix
For decisions with 3+ options: 5 criteria, weights, 1-5 ratings, mathematical winner.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
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.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.