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 "نطاق التركيز"
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Professional
Salary Range Research
Before any negotiation, get 5 data points on salary from 5 different sources.
Administrative
Scope-Creep Guardrail
For every new addition request mid-project, apply one rule: it enters in exchange for something leaving, or waits for the next release.
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.
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".
Administrative
One-Page Project Charter
Before any project starts, write a one-page charter answering six core questions.
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
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Administrative
Expectation-Setting Kickoff
Project first meeting: explicit expectations — scope, date, quality, comms, alarms.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Digital & AI
Phishing Recognition
5 signals revealing a phishing message before you click and surrender data.
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
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
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
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
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
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.
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
One-Page Project Charter
Compress any project into one page: why, what, who, when, success looks like...
Leadership
Stop-Doing List
Instead of a "start-doing" list, build a "stop-doing" list: what activities to cease to free energy for the most important?
Leadership
Message Discipline: 3 Points No More
In crisis, only 3 points per message. Audience can't absorb more. Repetition builds understanding.
Parenting
Neurodivergent Strengths (Armstrong)
Instead of "fixing" ADHD/autism/dyslexia deficits, daily show your child the strengths of his different brain.
Parenting
Sensory-Friendly Outing Planning
Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.
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
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
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
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
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
Niche-Down vs Broad
Writer "about everything" = no one follows. Narrow to specific point, expand later.
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.
Professional
Stretch Project Volunteering
Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.