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.
49 results (expanded search) for "تنقّل الانتباه"
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
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
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Social
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Five Minutes of Full-Attention Listening
Give the other person five full minutes of attention with no interruption or advice, then summarize what you heard.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Professional
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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.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Three-Act Presentation Story
Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
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
Pre-Call Heads-Up Text
Do not call out of the blue. Text an hour before: "Can I have 15 minutes now or after dinner?"
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
Personal Group-Chat Boundary
Craft one personal boundary for a group chat that drains you, and state it without apology.
Parenting
Whole-Body Listening
Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Weekly Email Unsubscribe Sweep
Every Sunday, unsubscribe from 5 newsletters you did not read this week.
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
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
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
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
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
Digital & AI
YouTube Discipline: Search, Not Recommendations
Enter YouTube with a specific search topic. Never open the home page.
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 Drinking
One glass of water with full attention becomes ritual, not mere consumption.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Parenting
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Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Social
3-Layer Daily Gratitude
Each evening: event + person + a hard angle that held good — anxiety prophylaxis.
Administrative
"Kill or Develop" Challenge for Active Projects
Each active project: continue or kill? No "waiting" middle ground.
Parenting
Friendship Coaching
Be a friendship coach for your 9-12, not a judge — ask, don't verdict.
Parenting
The Full Visual Morning System
Beyond a single checklist — a complete visual system with numbered stations transferring full morning independence to the child.
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.