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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.
38 results (expanded search) for "قلق-الهاتف"
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.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Dichotomy of Control
Categorize worries into "in my control" and "outside" — invest only in former.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Professional
Risk-Probability Matrix
Place each risk on 2x2: probability × impact — treat high/high first.
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
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.
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
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
My Anxiety vs. My Child's Actual Risk
Before you stop your child, separate your personal anxiety from the actually measured risk of the situation.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
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
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
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Quarterly App Audit
Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.