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.
21 results (expanded search) for "شرود الذهن"
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Personal Mission Statement
Write 50-word mission describing your life calling, read every morning.
Social
Flip to "What If I Succeed?"
Instead of "what if I fail?", ask "what if I fully succeed? What would it look like?".
Administrative
Backwards Planning From the End Date
Start from delivery day and reverse-engineer what must be ready each week.
Digital & AI
One-Platform-Only Experiment
For 2 weeks, pick just one social platform to use, and temporarily delete the rest — measure the difference in time and mental energy.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Energy Drain Audit
Track every energy drain for a week, then eliminate or reduce three — and half your lost energy returns.
Professional
Callback Closing
In ending, return to opening story — completes arc.
Leadership
"Getting on the Balcony": The Observation Technique
Mid-meeting or mid-conflict, mentally step back and imagine watching from above — who's speaking? who's avoiding? what's the real pattern?
Parenting
Cooperative Pretend Play
Join your child's pretend play without directing — follow, don't lead.