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 "خمس عشرة دقيقة تركيز على النفس"
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Leadership
Building Psychological Safety on Edmondson's Model
Teams with high psychological safety perform 4x better. This exercise measures and raises it in your team.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Parenting
Special Time Named by Your Child
Let your child pick the 15-min special-time activity weekly — his decision start to finish.
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.
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
Administrative
Activity-Based Cost Allocation
Each service/product: real cost? — not "fake organizational average".
Leadership
Strategy on One Page
Summarize company strategy in 5 boxes on a single A4, capturing everything that matters.
Leadership
Porter's 5 Forces: Anatomizing Your Industry
Your industry isn't just war on competitors. 5 forces determine your profit. Ignoring = slow bankruptcy.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Social
5-Whys Drill on a Deep Conflict
Ask "why?" five times on a recurring fight's root — discover the real cause.
Administrative
Five-Level Delegation Ladder
Delegate each task at one of five explicit levels instead of just "do it" or "don't".
Leadership
5 Dysfunctions of a Team Audit (Lencioni)
Audit your team across five layered levels: trust, conflict, commitment, accountability, results.
Leadership
Greenleaf's 10 Principles of Servant Leadership
Self-rate on Robert Greenleaf's 10 classic principles. Where's the gap between what you say and what you do?
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Administrative
Influence Map
Who influences whom? — draw network to know "who talks to whom to shift decision".
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Essentialism Applied to Tech
For every new tech, ask: "Do I gain more than I lose?" — most: no.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Parenting
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Social
Naming the Other's Feeling Precisely
Do not say "I know how you feel". Name the feeling with a precise word and verify it.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
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
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Social
Free sample · no sign-in
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.
Leadership
Porter's Five Forces: Dissecting Industry Profitability
Analyze five competitive forces to understand why your industry is profitable (or not) and who captures the value.
Leadership
Business Model Canvas: 9 Building Blocks on One Page
Map your business model in 9 boxes (customer, value, channels, relationships, revenue, resources, activities, partners, costs) on one page.
Leadership
Business Model Canvas
Sketch your business model on nine boxes on a single page to find gaps before launch.
Parenting
Talking About Social Media Comparison
Help your teen decode the "curated highlight reel" on Instagram before comparing his real life to it.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.