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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.

21 results (expanded search) for "monotask"

90-Minute Deep Work Block

Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.

Attention Residue Shield

Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.

Single-Task Protocol

At any moment, one tab, one window, one task — multitasking is a neural myth.

Distraction Capture Notebook

Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.

Time-Blocking with Pre-Naming

Each morning, write a schedule naming what you'll do each 15-min slot — fewer decisions, 2x output.

Daily Shutdown Ritual

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

Boredom Tolerance Training

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

Airplane Mode During Deep Work

Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.

Batch Notification Checking (3x Daily)

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

Single-Tasking Commitment

In every 60-90 min window: one task, one window, one intention.

Attention-Residue Recovery

After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".

Browser Tab Limits

Max 5 browser tabs. Every 6+ = close or save to read-later.

App-Specific Focus Modes

Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).

Distraction Journal

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.

Internal Trigger Map (Eyal)

Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.

Focus Start/End Rituals

3-min start ritual + 3-min end ritual = brain signal "now focus / now done".

Calendar Block for Deep Work

Block 2-4 "deep work" windows weekly in calendar. Treat like CEO meeting.

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.

No Without Apology

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

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