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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.
60 results (expanded search) for "distraction"
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
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
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
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
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
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
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
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
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?
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Psychological
Ten-Values Compass
Identify the living values you want guiding behavior across ten life domains.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Funeral Visualization
Hear what you wish would be said of you in 50 years to learn what matters today.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
What Truly Matters?
Ask yourself the single question that distinguishes real decisions from distractors.
Psychological
Values vs Goals Sort
Goals end; values are perpetual direction — confusing them loses you.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Funeral Visualization
At your funeral in 50 years, what do you wish people said? Start it today.
Psychological
Passing Thoughts Box
Thoughts aren't facts or orders — guests passing through.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Social
Small Repair Within 24 Hours
After a fight, don't wait — a small repair gesture within 24h saves the bond.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Social
Rescue a Dead Meeting
Turn a dead meeting productive with three GROW questions and one clear decision.
Social
30-Second Daily Recognition
Write a specific SBI thank-you to one colleague every day for two weeks.
Social
After-Hours Work Boundary
Set explicit working hours and broadcast them in your email signature.
Social
Remote-Team Charter
Co-create a remote-team charter defining overlap hours, channels, and reply SLA.
Social
Professional Civility Pact
Sign a civility pact with your team: no interrupting, no sarcasm, no replying angry.
Social
Weekly Family Meeting
Create a 30-min weekly family meeting with fixed agenda: gratitude, challenge, plan.
Social
Holiday Stress Defuser
Plan holidays 2 weeks ahead: who, where, when, presence boundaries, polite exit.
Social
Home Role Clarity
Distribute home roles clearly: who owns what, without expecting mind-reading.
Social
Mentor Give-Back Ritual
Design a quarterly give-back ritual for your mentor (written thanks, referral, intro).
Social
Short Group Mentoring
As mentor: organize a 60-min GROW group session for 4 people.
Social
Peer Mentorship
Form a peer duo/trio committing to monthly GROW.
Social
Long-Distance Friend Ritual
Design a fixed monthly ritual (call, voice memo, postcard) for a distant friend.
Social
Intergenerational Friendships
Build a friendship with someone at least 15 years older or younger.