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 "وضع التركيز"
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Leadership
Power Pose Before High-Stakes Moments
2 min in a power pose before meeting/pitch = cortisol -25% + testosterone +20%.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Professional
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Digital & AI
Setting Async Response Expectations
Explicitly state your expected response times (not instant) in your signature or status, protecting your time and ending "why hasn't he replied" anxiety.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
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.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
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.
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.
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
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
Psychological
Letter to Future Self
Write to self in 10 yrs — reveals vision and inspires.
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
Personal Career SWOT
Map your career strengths, weaknesses, opportunities, and threats in 30 minutes — and see your next move clearly.
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
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.
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.
Leadership
Porter's Five Forces: Dissecting Industry Profitability
Analyze five competitive forces to understand why your industry is profitable (or not) and who captures the value.
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
Name It to Tame It
Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.
Parenting
Limit with Empathy
Say firm "no" with warm "I understand" — Janet Lansbury's classic formula.
Parenting
Neurodivergent Strengths (Armstrong)
Instead of "fixing" ADHD/autism/dyslexia deficits, daily show your child the strengths of his different brain.
Parenting
The Family Evening Decompression Routine
The first hour after everyone returns home shapes the entire evening's mood — design it consciously instead of leaving it to chance.
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.