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 "مراجعتها عند التشتت"
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Professional
Stop at 80% Rule
Stop at 80% — don't bury in 20% perfectionism.
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Ikigai Life Map
4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Psychological
Three-Word Year Theme
Pick 3 words for next year — focuses decisions.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Graceful Exit Plan
Define how to exit failed negotiation without burning bridges.
Professional
WOOP Protocol
For each goal: Wish → Outcome → Obstacle → Plan.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Decision Stress Test
Before big commitment: "what if X drops 50%?" Test plan robustness.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Administrative
Dashboard Hygiene
Every quarter: review dashboard — drop unused, add needed, refresh targets.
Administrative
Rolling Quarterly Forecast
Instead of rigid annual budget: rolling 4-quarter forecast, refreshed quarterly.
Leadership
Wildly Important Goals (WIGs)
Pick 1-3 goals max that create real difference, ignore the rest for 6 months.
Parenting
Confident Separation Ritual
A short, honest, predictable goodbye — shrinks separation anxiety at daycare/grandparents.
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
Attention Residue Shield
Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
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
Time-Blocking with Pre-Naming
Each morning, write a schedule naming what you'll do each 15-min slot — fewer decisions, 2x output.
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
Zero Red Badges
Disable all red count badges on app icons — they are engineered to trigger OCD reflex.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Comprehensive Notification Permission Audit
Review every app with notification permission on your phone, and ask: does this notification serve me, or the company's engagement metrics?
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Professional
Read-Aloud Edit
Read draft aloud. Every stumble = sentence needing edit.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Administrative
The "Never Delegate This" List
Identify 5-7 tasks that must stay with you, so you delegate everything else with peace.
Administrative
The Andon Cord: Everyone's Stop Authority
Give every employee the right to halt the process instantly upon spotting a defect, without waiting for manager approval.
Leadership
70% Information Decision Rule (Bezos)
Don't wait for 90% information; major decisions are made at 70% — beyond that is costly delay.
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Leadership
Sunk Cost Release
Effort and money already spent are unrecoverable — ignore them when evaluating continue vs exit.
Leadership
Remote Team Cohesion Rituals
Design 3 simple weekly rituals that compensate for missing "office watercooler" spontaneity in remote teams.
Parenting
Transition-to-Adulthood Planning for a Special-Needs Teen
The transition from a supportive school system to the adult world needs a plan starting in the teen years, not at sudden graduation.
Digital & AI
Creator Income Diversification
Map your current income — if 80%+ comes from one source (platform ads, one client), you're in real danger at the first algorithm shift.
Digital & AI
Effectively Managing Your Google Self-Search Result
When you find a negative or outdated result searching your name, apply a clear protocol: update, request removal, or bury with stronger content.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.