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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 "أربع ساعات أسبوعيًا"
Digital & AI
Calendar Block for Deep Work
Block 2-4 "deep work" windows weekly in calendar. Treat like CEO meeting.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Social
Four-Part Apology
Name the act, acknowledge impact, commit to change, ask for repair — an apology that mends.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
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...".
Professional
Boundary Statement
Phrase 3 written boundaries with boss/team: hours, response, leave — send formally.
Professional
Not-To-Do List
5 things NOT to do this month.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
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
Escalation Path Design
Per issue type: when resolved at current level, when escalates up.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
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.
Administrative
Keyboard Shortcut Audit
Per daily-used tool: learn 5 shortcuts — minutes/day saved = hours/year.
Leadership
Scenario Planning: 4 Possible Futures
Instead of predicting one future, write 4 radically different scenarios. Your plan survives all four.
Administrative
Recurring Meeting Purge
Per recurring meeting: "does it produce decision/action?" — if no, kill it.
Leadership
Four-Dimensional Energy Portfolio
Your energy = 4 dimensions: physical, mental, emotional, spiritual. Rate 1-10 and plan for weakest.
Administrative
Plan-Do-Check-Act (PDCA) Cycle
Improve any process via a weekly four-stage loop: Plan, Do, Check, Act.
Digital & AI
Text Expansion Setup
Set 20 shortcuts (e.g., ";eml" types your full signature) to save hours weekly.
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
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
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
1-on-1 Agenda Ownership
Don't let manager set 1-on-1 agenda — send 3 points one hour before meeting.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
No-Decision Audit
Each month, list 5 decisions you didn't make — postponing IS a decision.
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
Personal CRM
Create sheet of your 100 key relationships, last contact, next planned.
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
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
Professional
Compassion Fatigue Check
If in helping work, answer 5 monthly questions revealing compassion fatigue.
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
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
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.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
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.