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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.
49 results (expanded search) for "هاتف"
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%+.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
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.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
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.
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.
Digital & AI
Parental Phone-Pause Modeling
Kids mimic your phone use, not your talk about it. Put device down when they speak to you.
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).
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
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.
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.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
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.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Flow Activity
Find an activity where you lose time — this is flow.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Social
Recovering From an Awkward Silence
When a conversation drops into awkward silence, name it lightly instead of fleeing or pretending it didn't happen.
Social
The Intentional Date-Night Structure
Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.
Parenting
The Driving Contract
When teen gets a license, sign a written contract — reduces accidents 50% (CDC).
Parenting
Teen Sleep-Hygiene Advocacy
The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.
Parenting
Modeling Your Own Screen Habits Transparently
Before any rule for your child, show him your own screen — children spot hypocrisy before they know the word for it.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
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
30-Day Digital Declutter (Newport)
Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.
Digital & AI
Screen-Free Sunday
Every Sunday: no computer, no smartphone (except basic calls/SMS).
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Device Encryption Check
Phone encrypted by default, but your laptop? Check. If stolen, data exposed.
Digital & AI
Dinner-Table Phone Basket
Basket near table. Every phone in pre-first-bite. First to touch washes dishes.
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?
Digital & AI
Setting Up a Hardware Security Key (2FA)
For your most critical accounts (main email, bank), move from vulnerable SMS codes to a physical hardware security key (YubiKey or similar).
Digital & AI
Data Broker Opt-Out Sweep
Search your name on data broker sites (which sell your info to advertisers) and systematically request removal.