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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.

34 results (expanded search) for "تشتّت الذهن"

Pre-Sleep Brain Dump

Write everything on your mind on paper 10 min before sleep — empties it.

Return-to-Focus Counter

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

Distraction Journal

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

Distraction Log

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

Distraction Capture Notebook

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

Sound Anchoring

Use a sound (clock tick, AC) as presence anchor.

Distraction Capture List

During deep work, only write distracting thoughts on a side pad.

Deep Work Block (90 minutes)

Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.

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Pomodoro Technique 25/5

Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.

Notification Detox

Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.

Tomorrow Tonight

Before sleep, plan tomorrow — saves morning willpower.

Worry Postponement 15-Min

Don't resist or surrender to worry — write it down and schedule a later appointment.

Mindful Walking

Walking 10 steps with full awareness — meditation needing no chair.

Noting Practice

Label thought "thought", then let go — don't build on it.

Hundred Returns

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

Personal Mission Statement

Write 50-word mission describing your life calling, read every morning.

Flip to "What If I Succeed?"

Instead of "what if I fail?", ask "what if I fully succeed? What would it look like?".

Backwards Planning From the End Date

Start from delivery day and reverse-engineer what must be ready each week.

One-Platform-Only Experiment

For 2 weeks, pick just one social platform to use, and temporarily delete the rest — measure the difference in time and mental energy.

Behavioral Experiment for a Prediction

Turn your anxious prediction into a testable hypothesis, then act and collect data.

Passengers on the Bus

You're the bus driver, your thoughts are noisy passengers — drive despite their voices.

Should-Statement Reframe

Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.

Sleep Body Scan

Scan feet to head with intention "I sleep now" — hardest people sleep.

Daily Energy Map

Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.

Energy Drain Audit

Track every energy drain for a week, then eliminate or reduce three — and half your lost energy returns.

Filler Word Counter

Log "uh", "like", "okay" — drops with awareness.

Callback Closing

In ending, return to opening story — completes arc.

Quarterly Review

End of each quarter, 2 hours: what achieved? what not? lesson? next quarter?

Anatomy of a Difficult Conversation (Stone & Heen)

3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.

"Getting on the Balcony": The Observation Technique

Mid-meeting or mid-conflict, mentally step back and imagine watching from above — who's speaking? who's avoiding? what's the real pattern?

Cooperative Pretend Play

Join your child's pretend play without directing — follow, don't lead.

10-Min Screen-Free Meditation

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

90-Minute Deep Work Block

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

Parental Phone-Pause Modeling

Kids mimic your phone use, not your talk about it. Put device down when they speak to you.

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