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 دورات كاملة"
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Social
Four-Part Apology
Name the act, acknowledge impact, commit to change, ask for repair — an apology that mends.
Leadership
Granting Full Ownership
Instead of delegating "a task", delegate "an outcome". Report decides the how themselves.
Parenting
The Full Day Story
Ask your child to recount his day from the first moment without interruption, once a week.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
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]".
Social
The Four-Step Specific Apology
Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Ikigai Life Map
4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Professional
12-Week Year
Treat every 12 weeks as a full year — execute in 3 months what others take 12 months.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
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
Box Breath Before a Talk
4-4-4-4 for 8 cycles — calm focus starts at the breath.
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Leadership
High-Performance Team Diagnosis (Katzenbach)
6 criteria: small number, complementary skills, common purpose, performance goals, work approach, mutual accountability.
Leadership
Scenario Planning: 4 Possible Futures
Instead of predicting one future, write 4 radically different scenarios. Your plan survives all four.
Professional
Quarterly Review
End of each quarter, 2 hours: what achieved? what not? lesson? next quarter?
Leadership
Four-Dimensional Energy Portfolio
Your energy = 4 dimensions: physical, mental, emotional, spiritual. Rate 1-10 and plan for weakest.
Parenting
Managing Holiday/Travel Routine Disruption
Keep 3 fixed "anchors" from your child's routine during travel — the rest of the routine can flex freely.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
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.
Psychological
Self-Eulogy Writing
Write your eulogy as if delivered for you — discover deep values.
Professional
Not-To-Do List
5 things NOT to do this month.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
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
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Professional
5W1H Lead
Open any writing with Who-What-Where-When-Why-How in one paragraph.
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.
Professional
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
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
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.
Administrative
Zero-Based Weekly Calendar
Empty next week's calendar entirely, then add back only what truly deserves a slot.
Administrative
Full No-Meeting Day
Designate one weekday with zero meetings — even from the CEO.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?