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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.
19 results (expanded search) for "تشتيت لاإرادي"
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Catch Emotional Contagion Before It Spreads
When entering a room or call, note your mood before and after to see what you "caught".
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
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.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.