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 "راحة 15 دقيقة"
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
Administrative
Fifteen-Minute Standing Meeting
Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Parenting
Parent Time-Out, Not Child's (Faber)
When you blow up, give yourself a time-out before giving one to your child. Benefits all.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Leadership
Radical Candor Matrix
A 2×2: "Care Personally × Challenge Directly". Know which quadrant you're in with each report.
Parenting
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
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
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
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
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Administrative
30-Minute Automation Opportunity Audit
Pick a task, compute: frequency x duration x doer's wage. If result > 5,000 USD annually, automate it.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Digital & AI
Password Manager in 30 Minutes
One strong master password + password manager = more secure than 95% of people.
Parenting
Special Time Named by Your Child
Let your child pick the 15-min special-time activity weekly — his decision start to finish.
Administrative
"You Decide" List for New Hires
On day one, hand the new hire a list of 15 decisions they make alone without consulting you.
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.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Administrative
2-Way Door vs 1-Way Door Sort
Two-way-door decisions move fast with no meetings; one-way-door demands scrutiny.
Administrative
Consult 5 Different People
Before big decisions, consult 5 from varied lenses (expertise, age, culture, bias).
Parenting
Sunday Reset
30 minutes each Sunday to reset the family home — tidy, plan, prep.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
Precise Request Framing
Instead of "I want raise", say "I want 15% raise due to X and Y, effective Jan 1".
Professional
Personal SWOT
Apply SWOT framework to your current career in 30 minutes.
Professional
BHAG Vision
Set ONE Big Hairy Audacious Goal for next 10-15 years that drives daily decisions.
Parenting
After-School Decompression
Don't interrogate your child entering from school — give him 45 minutes of decompression first.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Tech-Free Vacation Planning
Before your next trip, explicitly plan a screen-reduced vacation — deciding in advance is far easier than resisting in the moment mid-trip.
Digital & AI
Screen-Free Sunday
Every Sunday: no computer, no smartphone (except basic calls/SMS).
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
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
Three-Act Presentation Story
Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.
Professional
WOOP Goal Method
Turn a vague wish into an actionable plan in 15 minutes via 4 steps: Wish—Outcome—Obstacle—Plan.
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?"
Leadership
Mini Pre-Mortem for Leaders
15 min before a big decision: imagine it failed a year later, list 5 likely causes with mitigations.
Parenting
Daily Read-Aloud
Read aloud to your child 15 min daily — even after he reads independently.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Burn-After-Writing
Write a full angry letter uncensored, then destroy it — you're freed.