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 "أربع خطوات"
Social
Four-Part Apology
Name the act, acknowledge impact, commit to change, ask for repair — an apology that mends.
Social
The Four-Step Specific Apology
Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Digital & AI
Multi-Step AI Workflow Design
Break a big task into 4-6 sequential steps, each a separate prompt + human verification.
Digital & AI
Multi-Step Agentic Prompting With Clear Limits
When delegating a multi-step chained task to the model, define mandatory human-review checkpoints before continuing.
Parenting
Mediating Sibling Conflict, Not Ruling
Instead of deciding "who's right," let them resolve conflict themselves via a 4-step protocol.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
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]".
Administrative
Kotter's 8-Step Change Model
Don't launch a major organizational transformation without first building a guiding coalition and a sense of urgency — the two most-skipped steps.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Parenting
Training Siblings to Mediate Their Own Disputes
Teach them mediation steps before conflict — not during it — so they become their own mediators, not always needing your verdict.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Professional
Backwards Planning
Start from goal end-date, draw steps backwards to today.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Administrative
Future-State Value-Stream Map
After understanding current state: draw the "after" version and steps to get there.
Leadership
Scenario Planning: 4 Possible Futures
Instead of predicting one future, write 4 radically different scenarios. Your plan survives all four.
Parenting
Sibling Fight Mediation
Don't judge between your kids in a fight — teach them to resolve via 5-step protocol.
Administrative
WOOP Implementation Intentions
Four steps: Wish, Outcome, Obstacle, Plan — turn intention into behavior.
Parenting
Parental Burnout (Mikolajczak)
Parental burnout isn't a myth. Three core symptoms, four steps to survive before collapse.
Digital & AI
Chain-of-Thought: "Think Step by Step"
Ask the model to decompose the problem and show its reasoning before answering, raising accuracy on complex tasks.
Professional
Task Stripping
Per task: essential? Delete rest.
Administrative
Current-State Process Map
Map the process as-is (not as-wished): every step, decision, delay.
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Leadership
Four-Dimensional Energy Portfolio
Your energy = 4 dimensions: physical, mental, emotional, spiritual. Rate 1-10 and plan for weakest.
Digital & AI
Chain-of-Thought Prompting
Ask the model to "think out loud" step by step before the final answer, especially for logic and math problems.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Psychological
Ikigai Life Map
4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Professional
Not-To-Do List
5 things NOT to do this month.
Professional
Session Pre-Loading
Open files and prep environment 5 min before block.
Professional
Stay Interview
Every 6 months with each report, ask: what keeps you here? What might make you leave?
Professional
GROW Coaching Question
Instead of solutions, ask GROW: Goal-Reality-Options-Will — let person craft his solution.
Professional
Quarterly OKRs
Each quarter, set 3 Objectives each with 3 measurable Key Results.
Professional
12-Week Year
Treat every 12 weeks as a full year — execute in 3 months what others take 12 months.
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.
Social
FORD Topics for First Conversations
Use Family-Occupation-Recreation-Dreams as four safe entry doors for any new conversation.
Social
Replace "Always/Never" With "Today/Now"
In fights, "you always..." is a no-return point. Swap with "today I noticed...".
Social
Graduated Vulnerability
Disclose vulnerability across 4 escalating levels — full reveal follows proven trust.
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Social
4-7-8 Breath Before the Event
5 min before the event, do 4 cycles of 4-inhale, 7-hold, 8-exhale — your nervous system calms.
Social
Balanced Breath in the Waiting Room
In a waiting room before a hard meeting: discreet 5-5 breath for 4 min.
Social
Short Group Mentoring
As mentor: organize a 60-min GROW group session for 4 people.
Social
Group-Chat Hygiene
Set rules for your group chats: no short replies, batch messages, specific @s.
Administrative
Organize Knowledge with PARA
Sort every file you own into just four: Projects, Areas, Resources, Archive.