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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.
39 results (expanded search) for "attention-residue"
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
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
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Digital & AI
Calendar Block for Deep Work
Block 2-4 "deep work" windows weekly in calendar. Treat like CEO meeting.
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
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Compelling Hook
Open with shocking question, surprising stat, or personal story — grab first 5 seconds.
Social
Pre-Call Heads-Up Text
Do not call out of the blue. Text an hour before: "Can I have 15 minutes now or after dinner?"
Social
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
"Kill or Develop" Challenge for Active Projects
Each active project: continue or kill? No "waiting" middle ground.
Parenting
Whole-Body Listening
Teach your child listening isn't just with ears — it's full body: eyes, ears, mouth, shoulders, feet.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Weekly Email Unsubscribe Sweep
Every Sunday, unsubscribe from 5 newsletters you did not read this week.
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
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
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
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
30-Day Digital Declutter (Newport)
Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.
Digital & AI
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
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).
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Digital & AI
YouTube Discipline: Search, Not Recommendations
Enter YouTube with a specific search topic. Never open the home page.