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 "ذاكرة الهاتف"
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Parental Phone-Pause Modeling
Kids mimic your phone use, not your talk about it. Put device down when they speak to you.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Digital & AI
Spaced Repetition (Anki)
Anki + 20 cards daily = 95%+ lifelong retention. Memory is craft, not gift.
Digital & AI
AI-Assisted Spaced Retrieval
After a Socratic learning session, ask AI to generate retrieval questions at increasing intervals (1 day, 3 days, a week) instead of relying on random memory.
Social
Create a New Family Tradition
Invent a new family tradition (weekly/monthly/yearly) to build shared memory.
Parenting
Math-Anxiety Reduction Technique for Parents
Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Social
The "Seen, No Reply" Anxiety
When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.
Parenting
Executive Function Scaffolding
Instead of being your child's "external memory," teach him tools that self-organize.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Parenting
The Full Day Story
Ask your child to recount his day from the first moment without interruption, once a week.
Administrative
Architecture Decision Records Archive
Each major decision: context, options, decision, consequences — one page, sequential.
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
Building Sibling Teamwork Through a Shared Project
One project with a genuine shared goal turns "rivals" into a "team" — experience builds the bond, not advice.
Digital & AI
Iterative Refinement, Not Restart
Instead of rewriting the prompt, say "this part good. this part fix to X". 4 rounds = perfect output.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Digital & AI
Learning Portfolio
Yearly: 5 most-impactful books, 3 completed courses, 10 mastered skills. Your learning narrative.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Safe Place Visualization
Imagine a safe place you always remember — invoke in crisis.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Professional
Callback Closing
In ending, return to opening story — completes arc.
Professional
Single Targeted Takeaway
Each presentation = one takeaway only. Not 3, not 5. One.
Professional
Real-Time Not Saved
Don't hoard feedback until annual review — give within 24 hours of event.
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
Administrative
Post-Project Retrospective Template
Within a week of any project delivery, gather to document what worked and what failed — before memory evaporates.
Leadership
One Takeaway in Every Communication
Before any speech/pitch/meeting, define: what one sentence, if remembered a week later, means I succeeded?
Parenting
Free sample · no sign-in
Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Parenting
Teen Talk Without Solutions
When your teen shares a problem, don't offer a fix unless explicitly asked.
Parenting
Screen-Free Family Dinner
All phones and TV out during dinner — at least one daily meal.
Parenting
The Driving Contract
When teen gets a license, sign a written contract — reduces accidents 50% (CDC).
Parenting
Intergenerational Play — Grandparents and Extended Family
Play with a grandparent carries a completely different value than play with you — design deliberate opportunities for it instead of leaving it to chance.
Digital & AI
Understanding RAG: Why the Model Sometimes Cites
RAG (Retrieval-Augmented Generation) fetches real docs for the model before answering. Know the difference.
Digital & AI
Text Expansion Setup
Set 20 shortcuts (e.g., ";eml" types your full signature) to save hours weekly.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
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
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Zero Red Badges
Disable all red count badges on app icons — they are engineered to trigger OCD reflex.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Quarterly App Audit
Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Browser Extension Audit
Every browser extension can read your visible pages. Delete what you haven't used in 30 days.
Digital & AI
Parents Modeling Phone-Free Meals
Before asking your child to put their phone away at the table, put yours away first — modeling beats any spoken rule.
Digital & AI
Complete Password Manager Migration Walkthrough
Migrate from browser-saved/memorized passwords to a dedicated password manager in one organized session, not gradually over months.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Digital & AI
Building a Personal Prompt Library Habit
Whenever a prompt works exceptionally well, save it immediately with a simple tagging system instead of relying on memory or digging through old chats.
Professional
GTD Weekly Review
A 60-minute weekly session that empties every open loop from your mind and resets your compass for next week.