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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.
31 results (expanded search) for "تسجيل التشتت"
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
Social
Master Voice Notes
Use voice notes efficiently: under 90 sec, segmented, title-first.
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.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Leadership
Wildly Important Goals (WIGs)
Pick 1-3 goals max that create real difference, ignore the rest for 6 months.
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 Shield
Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.
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
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Digital & AI
Zero Red Badges
Disable all red count badges on app icons — they are engineered to trigger OCD reflex.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Digital Feynman Technique
Record 5-min video explaining what you learned to a 12-year-old. Gaps expose themselves.
Digital & AI
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?
Social
Separate Fact from Interpretation
Write the situation in two columns: a fact a camera could record, and your interpretation.