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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.

25 results (expanded search) for "وجبات-بلا-هاتف"

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.

No-Screen First 30 Min

First 30 min of day — no phone. Everything changes.

Notification Detox

Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.

Grayscale Phone

Turn phone to grayscale — reduces appeal 50%+.

Opportunity Cost Audit

For each "yes" this week, write the implicit "no" that came with it.

Five-Layer Boundary Map

Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.

Broken Record for Repeated Pressure

Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.

The Apology-Free No

Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.

The Ready-No Sentence

Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.

Open Body Language

While listening: eye contact, slight forward lean, open hands, no phone.

When pressured to retract, repeat request calmly same words — don't explain more.

No Without Apology

Say "no, I can't" — complete sentence. No explanation, no apology.

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Ten-Minute Tech-Free Listening

Give your child ten minutes of full undivided attention with no screen or interruption — daily.

Teen Talk Without Solutions

When your teen shares a problem, don't offer a fix unless explicitly asked.

Screen-Free Family Dinner

All phones and TV out during dinner — at least one daily meal.

Parental Phone Pause

Put your phone in another room during time with your child — bigger impact than restricting his hours.

Monthly Phone App Audit

Delete any app unopened in 30 days — lose apps before they cost you focus.

10-Min Screen-Free Meditation

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

Boredom Tolerance Training

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Default Do-Not-Disturb

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.

Grayscale Phone

Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.

Zero Red Badges

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Batch Notification Checking (3x Daily)

Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.

Quarterly App Audit

Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.

Home Screen, 6 Apps Only

Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).

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