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 "تقليل الاستخدام"
Professional
Word Halving
For each sentence, delete half words — becomes stronger.
Leadership
Regret Minimization (Bezos)
Imagine yourself at 80 looking back — which option causes the least regret?
Parenting
Math-Anxiety Reduction Technique for Parents
Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.
Digital & AI
Ethical AI Use Boundaries
Define 5 contexts where you'll NEVER use AI. Write them. Stick to them.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
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
Three Good Things
Before sleep, write 3 good things and reason for each.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Social
Voice Note vs Text Choice
Before sending, ask: is the content emotional (voice) or informational (text)?
Administrative
Vendor Consolidation
Count vendors per category — consolidating 2 similar drops price 15-25%.
Digital & AI
Recurring Document Template Library
Like text shortcuts, build a library of full templates (presentation, simple contract, weekly report) instead of starting from scratch every time.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Session Pre-Loading
Open files and prep environment 5 min before block.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
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.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
7-Question Delegation Brief
Before any delegation, answer 7 questions in writing — send them with the handover.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
Decision Matrix With 5 Axes
Compare options across 5 weighted axes; compute the highest sum.
Administrative
The 5 Whys for Root Causes
For each problem, ask "why?" five times in a row to reach the root cause.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Administrative
Future-State Value-Stream Map
After understanding current state: draw the "after" version and steps to get there.
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Administrative
Recurring Meeting Purge
Per recurring meeting: "does it produce decision/action?" — if no, kill it.
Administrative
Template Library
Every doc type written 3+× yearly has template — write once, use forever.
Administrative
Expectation-Setting Kickoff
Project first meeting: explicit expectations — scope, date, quality, comms, alarms.
Leadership
Working Agreement
5-7 detailed rules for daily team operations (meetings, replies, vacations, decisions).
Parenting
Executive-Function Scaffolding for a Disorganized Child
Disorganization isn't laziness — it's often an executive-function gap needing temporary external scaffolding, not repeated scolding.
Parenting
Screen Time as a Values Conversation, Not a Daily Battle
Beyond a one-time signed document — a renewed weekly conversation asking "why," not just "how many minutes."
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.
Digital & AI
Explicit Negative Constraints
State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Digital & AI
Building a Personal Prompt Library
Never write the same prompt twice. Save every successful prompt in a tagged, searchable file.
Digital & AI
Custom Instructions Design
Set "system instructions" once in your account = every chat starts from your context automatically.
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?
Administrative
Single Source of Truth per Fact
For every recurring fact, designate one official place it lives, and turn every other copy into a link to it.
Digital & AI
AI for Code Review vs. Code Generation
Know when to ask AI to generate new code versus review existing code — the two uses need different prompts and different caution.
Digital & AI
Fact-Checking AI-Generated Statistics
For any specific statistic AI provides ("73% of people..."), first ask for the precise source, then verify it directly before use.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
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.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Task Batching
Group similar tasks into one slot.
Administrative
Exception-Only Reporting
Don't report what went as expected. Report only what breached the allowed threshold — silence is reassurance.
Administrative
Zero-Based Software Stack Audit
Assume the company has zero software tools today, and rebuild the tool list from scratch based only on actual need.