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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.
37 results (expanded search) for "وقت-بلا-هاتف"
Social
The Intentional Date-Night Structure
Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
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.
Professional
Kawasaki 10/20/30 Rule
10 slides, 20 minutes, 30pt minimum font — a formula that saves your presentations from clutter and boredom.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
BLUF Writing
Every email/report starts with Bottom Line Up Front: conclusion in first line.
Professional
3-Sentence Email
Every email = 3 sentences or less. If can't, call.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Let Me Think and Get Back to You
Do not commit on the spot. Request 24 hours to think before any new obligation.
Social
Open Body Language
While listening: eye contact, slight forward lean, open hands, no phone.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Specific Request
Instead of "be better", request "reply to my message within 24h".
Social
Pre-Boundary Statement
Before tough meeting, declare boundary: "I have only 30 minutes".
Administrative
Non-Delegatable Task List
Explicitly write a list of 3-5 tasks you never delegate, and delegate everything else without hesitation.
Administrative
No-Agenda-No-Meeting Rule
Refuse to attend or hold any meeting whose agenda did not arrive 24 hours prior, no exceptions.
Administrative
Advanced Eisenhower Matrix
Sort your week's tasks into four quadrants: urgent-important, important-not-urgent, urgent-not-important, neither.
Administrative
Post-Delegation Time Tracking
For one month, measure: how many hours go to "following-up" delegated tasks? Target < 20%.
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.
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.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
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
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
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.
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).