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 "أربعة عشر يومًا لعودة الارتباط"
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Ten-Values Compass
Identify the living values you want guiding behavior across ten life domains.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Professional
First 90-Day Plan
In new role, listen 30 days, plan 30, execute 30 — don't reverse order.
Digital & AI
30-Day Social Media Fast Protocol
Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.
Leadership
The 90-Day Plan (Watkins)
In transition to a new role: 30 days listen, 30 plan, 30 execute. Avoid "prove myself immediately" trap.
Leadership
Greenleaf's 10 Principles of Servant Leadership
Self-rate on Robert Greenleaf's 10 classic principles. Where's the gap between what you say and what you do?
Parenting
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Administrative
New Vendor 90-Day Check-In
90 days into contract: review with vendor — don't wait for renewal to find issues.
Parenting
Free sample · no sign-in
Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Parenting
Daily Secure-Attachment Ritual
Three tiny daily rituals (waking, reunion, bedtime) build the secure base for all of childhood.
Parenting
Collaborative Curfew Negotiation
Turn curfew from an imposed decree into a negotiated agreement, giving your teen real voice within clear limits.
Digital & AI
14-Day Trial Before Subscription
Don't subscribe to a new tool before truly using it 14 days in real workflow.
Digital & AI
30-Day Digital Declutter (Newport)
Delete all "entertainment" apps from phone and laptop for 30 days. After, restore only what's worth.
Administrative
90-Day Plan for a New Role
Three phases: learn (30), diagnose (60), first win (90).
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Leadership
Bank of 10 Powerful Questions
Memorize 10 coaching questions that open any conversation, replacing answers 80% of the time.
Leadership
Onboarding a New Team Member: 30-60-90 Day Plan
Design a 3-phase leadership onboarding plan: Learn (30) → Contribute (60) → Own (90) — instead of leaving the new member to "figure it out alone".
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Digital & AI
One-Day Digital Dopamine Fast
Every Saturday: no social, no YouTube, no Netflix, no games. Discover how addicted you are.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Professional
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Professional
Energy Investment Portfolio
Allocate energy across 4 dimensions: physical, mental, emotional, spiritual — review balance weekly.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Administrative
Architecture Decision Record (ADR)
Each significant decision: a text file with context, options, choice, consequences.
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Administrative
Escalation Path Design
Per issue type: when resolved at current level, when escalates up.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Administrative
Rolling Quarterly Forecast
Instead of rigid annual budget: rolling 4-quarter forecast, refreshed quarterly.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
Professional
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
Onboarding Wiki
New hire week 1: one page with everything they need — not "ask so-and-so".
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Psychological
Voo Vocalization
Long low "Voo" sounds stimulate vagus nerve and calm heart.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Burn-After-Writing
Write a full angry letter uncensored, then destroy it — you're freed.
Psychological
27 Emotions Map (Cowen-Keltner)
Search the 27-emotion list instead of basic 5 — discover self deeper.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".