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.
60 results (expanded search) for "تطبيق تتبّع"
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Quarterly App Audit
Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.
Digital & AI
Comprehensive App Permissions Audit
Review every app with access to camera, microphone, location, or contacts, and revoke every permission not actually needed.
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Administrative
Post-Delegation Time Tracking
For one month, measure: how many hours go to "following-up" delegated tasks? Target < 20%.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Administrative
Applying the Power-Interest Grid
Place every stakeholder in one of four boxes: high-power/high-interest gets close management, high-power/low-interest gets kept satisfied.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Tracing Claims to Primary Sources Before Sharing
Before sharing a statistic or study finding, follow the citation chain to the primary source (the study, official report) instead of trusting whoever relayed it.
Parenting
Modeling Your Own Screen Habits Transparently
Before any rule for your child, show him your own screen — children spot hypocrisy before they know the word for it.
Parenting
Tech Curiosity Talk
Ask your child with curiosity about his apps and digital friends — before discovering by surprise.
Digital & AI
Child Online Safety
Before any new app for your child: check 3 things — recommended age, privacy, stranger contact.
Digital & AI
30-Day Social Media Fast Protocol
Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.
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?
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Professional
Reversible Sort
Sort 10 upcoming decisions into reversible/irreversible columns and set their speed.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Psychological
Stimulus-Response Gap
Between event and reaction — there's a gap. You choose in it.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Professional
Task Stripping
Per task: essential? Delete rest.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Administrative
Zero-Based Weekly Calendar
Empty next week's calendar entirely, then add back only what truly deserves a slot.
Administrative
Plus/Delta Review at Meeting's End
Last 3 minutes: what worked? What do we improve next meeting?
Administrative
Future-State Value-Stream Map
After understanding current state: draw the "after" version and steps to get there.
Administrative
Keyboard Shortcut Audit
Per daily-used tool: learn 5 shortcuts — minutes/day saved = hours/year.
Digital & AI
Zero Red Badges
Disable all red count badges on app icons — they are engineered to trigger OCD reflex.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
MOOC Completion Strategy
General MOOC completion = 5-15%. To be a completer: split, commit, publish, apply.
Digital & AI
One Tool, One Job Rule
Before adding a new tool, verify it doesn't duplicate a job an existing tool already does — overlap costs more time and money than it saves.
Digital & AI
Switching to a Privacy-Focused Browser/Search Engine
Try a full week using a browser (Brave/Firefox) and search engine (DuckDuckGo) that reduce tracking by default, and compare the experience.
Administrative
Most Important Tasks (MITs) for the Day
Define 3 tasks before opening any app — this is what success looks like today.
Administrative
FAQ from Support Tickets
Track last 100 support tickets — top 20 repeats = your FAQ page.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
Name It to Tame It
Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.
Digital & AI
2FA on Every Important Account
Email + bank + social + cloud: 2FA required. SMS is weak — use Authenticator app or physical key.
Digital & AI
30-Day Digital Declutter (Newport)
Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.
Digital & AI
SIFT Method for Fact-Checking
Stop, Investigate source, Find better coverage, Trace claim to primary source. 30 sec exposes 90%.
Psychological
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Administrative
Organize Knowledge with PARA
Sort every file you own into just four: Projects, Areas, Resources, Archive.
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Administrative
New Vendor 90-Day Check-In
90 days into contract: review with vendor — don't wait for renewal to find issues.
Administrative
Zero-Based Meeting Audit
Delete every recurring meeting from the calendar, and re-add only what its owner justifies in writing.
Administrative
Kotter's 8-Step Change Model
Don't launch a major organizational transformation without first building a guiding coalition and a sense of urgency — the two most-skipped steps.
Administrative
Zero-Based KPI Audit
Delete every KPI you track, and re-add only what someone can prove actually changes a real decision.