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 "قياس التركيز"
Leadership
Defining the North Star Metric
Pick one metric that measures the value delivered to your customer, anchoring every decision to its success.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Administrative
Video Standard Operating Procedure
Record a one-hour screen video of someone doing the task instead of writing 15 pages nobody reads.
Administrative
Define the North Star Metric
One number summarizing your product's value to customer — every decision serves it.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Quarterly OKRs
Each quarter, set 3 Objectives each with 3 measurable Key Results.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
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.
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.
Administrative
SMART Goal Rewrite
Turn a vague goal into a specific, measurable, time-bound formulation.
Administrative
Vanity Metric Audit
Vanity metric always grows and unaffected by decisions — harmful because feels like success.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Work Initiation Ritual
Fixed micro-ritual before each block (coffee, breath, music) primes mind.
Professional
Skills-Gap Audit
Compare your skills to a dream job's requirements, identify 3 gaps to close in 90 days.
Social
Specific Request
Instead of "be better", request "reply to my message within 24h".
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Leadership
Hedgehog Concept: Passion-Excellence-Engine Intersection
Find the intersection of what your team loves, what it can be best-in-world at, and what drives the highest return.
Leadership
Theory of Change: From Activity to Impact
Draw a logical chain: inputs → activities → outputs → outcomes → long-term impact.
Leadership
Weekly Autonomy Test
5 questions every Friday: did reports decide without me? If not, why?
Digital & AI
Explicit Constraints Beat Guidance
"Max 80 words, don't use 'innovative', start with imperative" beats "make it short and clear".
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Administrative
12-Week Year Quarterly Review
Treat every 12 weeks as a full year with goals, measures, and review rhythm.
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
Flexible Perfectionism Ruler
Define "good enough" upfront before starting the task.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
Psychological
Letter from Past Self
Imagine self 10 yrs ago writing now — discover progress.
Psychological
Self-Eulogy Writing
Write your eulogy as if delivered for you — discover deep values.
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Professional
Time Boxing
Reserve a fixed time box in your calendar for each task, so it finishes on time instead of stretching forever.
Professional
Most Important Tasks (MITs)
Pick three tasks that make today a success regardless of anything else, and finish them before noon.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Professional
Eat the Frog First
Start your day with the hardest, ugliest task before anything else — nothing scary remains for the rest of the day.
Professional
Task Batching
Group similar tasks into one slot.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
Decision Assumptions
Before any big decision, write 5 assumptions you relied on — test the weakest.
Professional
SMART Goal Rewrite
Convert 3 vague goals into Specific-Measurable-Achievable-Relevant-Time-bound.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Professional
Annual Theme
Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Social
Mood Journal 3x Daily
Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.
Social
Tune Your Talk-Ratio
In direct Anglo cultures, talk 60%/listen 40%; in East-Asian, reverse it.
Social
Aligning Your Shared Future Vision
Draw a 5-year timeline together and compare divergence points before they become a sudden collision.