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.
56 results (expanded search) for "تشتت متكرر"
Administrative
RACI Matrix per Recurring Decision
For each recurring decision specify Responsible, Accountable, Consulted, Informed — leave no column empty.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
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
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
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?
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Turning the Mind
Acceptance isn't one decision — it's a recurring choice you make daily.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
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
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Professional
Probe Final Price
Ask "is this your best?" 3 times — opponent lowers.
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Professional
360 Self-Audit
Each quarter, ask 6 people around you the same 3 open questions about your performance.
Professional
12-Week Year
Treat every 12 weeks as a full year — execute in 3 months what others take 12 months.
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
Professional
Read-Aloud Edit
Read draft aloud. Every stumble = sentence needing edit.
Professional
Letter From Wise Self
When tired, write a letter from your "self" at 80 to your "self" today.
Social
DESC Builder for Recurring Conflict
Describe, Express, Specify, Consequence — a template to disarm any recurring quarrel.
Social
The Recurring Light Neighbor Chat
Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Administrative
30-Minute Automation Opportunity Audit
Pick a task, compute: frequency x duration x doer's wage. If result > 5,000 USD annually, automate it.
Administrative
12-Week Year Quarterly Review
Treat every 12 weeks as a full year with goals, measures, and review rhythm.
Administrative
Zero-Based Weekly Calendar
Empty next week's calendar entirely, then add back only what truly deserves a slot.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
The 5 Whys for Root Causes
For each problem, ask "why?" five times in a row to reach the root cause.
Administrative
Team Handbook
One document answering every "how do we work here?" question for new hires.
Administrative
RACI Matrix for Role Clarity
Per task: who Responsible, Accountable, Consulted, Informed — no duplication for first two.
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Administrative
Wiki Home Page Design
One page answering "where do I find X?" for 80% of team questions.
Administrative
Post-Mortem Library
Each major incident/issue: written post-mortem — saved in searchable library.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Administrative
Per-Stakeholder Comm Plan
Per key stakeholder: what to send, when, via which channel, what to expect.
Leadership
Wildly Important Goals (WIGs)
Pick 1-3 goals max that create real difference, ignore the rest for 6 months.
Parenting
Collaborative Problem Solving
Instead of imposing a fix, collaborate with your child to solve concerns of both — Ross Greene method.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Building a Personal Prompt Library
Never write the same prompt twice. Save every successful prompt in a tagged, searchable file.
Digital & AI
Preserving Voice with AI
Identify 5 phrases/words that are "you". Ensure 2+ appear in any AI-assisted text.
Digital & AI
Building a Personal Prompt Library Habit
Whenever a prompt works exceptionally well, save it immediately with a simple tagging system instead of relying on memory or digging through old chats.