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 "لا هاتف"
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.
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.
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
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
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.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Parenting
Teen Talk Without Solutions
When your teen shares a problem, don't offer a fix unless explicitly asked.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
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
Data Broker Opt-Out Sweep
Search your name on data broker sites (which sell your info to advertisers) and systematically request removal.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Digital & AI
Parental Phone-Pause Modeling
Kids mimic your phone use, not your talk about it. Put device down when they speak to you.
Parenting
Screen-Free Family Dinner
All phones and TV out during dinner — at least one daily meal.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Psychological
Voluntary Discomfort
Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Professional
BLUF Email (Bottom Line Up Front)
Start every email with one sentence containing the bottom line and the ask — recipients reply 3x faster.
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Professional
Weak Ties Activation
Opportunities come from acquaintances not friends — activate 20 weak ties this month.
Social
Three-Sentence Reflective Listening
After hearing your partner, reflect back three sentences: content, feeling, and underlying value.
Social
The Four-Step Specific Apology
Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".
Social
Listen Without Fixing
Don't try to "fix" friend's feelings — be a well that holds, not a tissue that wipes.
Social
Small Repair Within 24 Hours
After a fight, don't wait — a small repair gesture within 24h saves the bond.
Social
Confess Mistake Before Discovery
When you err, confess before discovery — confession timing dictates the penalty.
Social
De-Escalate a Text Conflict
When a text exchange escalates, freeze the thread immediately and switch channels before the next reply.
Social
Micro Mood-Repair Technique
When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.
Social
The Mid-Argument Repair Attempt
Keep 3 ready "repair" phrases to deploy mid-argument before it escalates into emotional flooding.
Social
The Post-Conflict Repair Protocol
After both calm down from a conflict, run a structured 4-question dialogue to close it for real, not superficially.
Administrative
No-Agenda-No-Meeting Rule
Refuse to attend or hold any meeting whose agenda did not arrive 24 hours prior, no exceptions.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
Delegating Decisions, Not Tasks
Specify the decision-types (not tasks) you will delegate via an explicit authority ring.
Administrative
"No Agenda, No Meeting" Rule
Decline any meeting without a written agenda — politely cancel and request one.
Administrative
Full No-Meeting Day
Designate one weekday with zero meetings — even from the CEO.
Administrative
Plus/Delta Review at Meeting's End
Last 3 minutes: what worked? What do we improve next meeting?
Administrative
BLUF — Bottom Line Up Front
Every work email starts with one sentence: "what I need from you" or "the bottom line".
Administrative
Contract Red-Flag Checklist
Before signing: 12 red flags that may cost thousands later.
Administrative
No-Code First, Then Code
Before requesting a developer to automate a process, trial it with a no-code tool for two weeks first — if it works, you saved months.
Administrative
Peer Conflict-Resolution Protocol
Before any peer conflict escalates to the manager, apply these defined steps between yourselves first.
Leadership
Blue Ocean: The ERRC Strategy Canvas
Identify what to eliminate, reduce, raise, and create relative to your industry to build a competition-free market.
Leadership
McKinsey Three Horizons
Balance investment across the core today, near growth, and long-range bets.
Leadership
Ideal Team Player Diagnosis
3 virtues (Humble, Hungry, Smart) for ideal team player. Diagnose your team against them.
Leadership
Weekly Autonomy Test
5 questions every Friday: did reports decide without me? If not, why?
Leadership
Identifying Loyalties: To Whom Does Each Person Owe Allegiance?
People resist change not from laziness, but because their loyalties are at risk. Discover the loyalty before expecting movement.
Leadership
Obstacle Hunting: Weekly Audit to Remove Blockers
Dedicate one hour weekly to hunt obstacles trapping your team. The leader's duty, not privilege.
Leadership
Language of Inclusion: 10 Daily Swaps
Your small leader words exclude or include. 10 simple swaps shift your team's culture in 60 days.
Leadership
Responding to the Innovator's Dilemma
Your current profitable products kill your future innovations. This exercise spins off an innovation unit before too late.
Leadership
McKinsey's 3 Horizons: Balanced Growth
Invest in 3 time horizons together: current (H1), next growth (H2), future innovation (H3). Neglecting any = slow death.
Leadership
Succession Planning: Who Replaces You?
For each leadership role in your team (including yours), 2-3 ready successors. Otherwise, you're a prisoner of your role.
Leadership
Ethical Decision Matrix
Before ethically murky decision, evaluate on 4 axes: legal/ethical/values/reputation.