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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.

20 results (expanded search) for "تشتت"

Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.

90-Minute Deep Work Block

Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.

Attention Residue Shield

Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.

Single-Task Protocol

At any moment, one tab, one window, one task — multitasking is a neural myth.

Distraction Capture Notebook

Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.

Time-Blocking with Pre-Naming

Each morning, write a schedule naming what you'll do each 15-min slot — fewer decisions, 2x output.

Boredom Tolerance Training

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Zero Red Badges

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Airplane Mode During Deep Work

Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.

Batch Notification Checking (3x Daily)

Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.

Distraction Journal

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.

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?

Hundred Returns

Every time mind wanders, return — meditation isn't stillness, it's return.

Write what you wish said at your funeral — discover deep values.

Return-to-Focus Counter

Log how many times you returned to task after distraction — learn from data.

Distraction Log

Log: what distracted, when, why — discover patterns.

Three Most Important Tasks (MITs)

Before starting each morning, write three tasks that, alone, would make the day a success.

Wildly Important Goals (WIGs)

Pick 1-3 goals max that create real difference, ignore the rest for 6 months.

10-Min Screen-Free Meditation

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

Single-Tasking Commitment

In every 60-90 min window: one task, one window, one intention.

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