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 "أرقام دقيقة"
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
Parenting
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Digital & AI
90-Minute Deep Work Block
Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.
Social
Naming the Other's Feeling Precisely
Do not say "I know how you feel". Name the feeling with a precise word and verify it.
Digital & AI
Fact-Checking AI-Generated Statistics
For any specific statistic AI provides ("73% of people..."), first ask for the precise source, then verify it directly before use.
Administrative
Fifteen-Minute Standing Meeting
Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.
Administrative
30-Minute Automation Opportunity Audit
Pick a task, compute: frequency x duration x doer's wage. If result > 5,000 USD annually, automate it.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Digital & AI
Password Manager in 30 Minutes
One strong master password + password manager = more secure than 95% of people.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Professional
Precise Request Framing
Instead of "I want raise", say "I want 15% raise due to X and Y, effective Jan 1".
Administrative
First-Hour Communications Plan
First hour of crisis: who to inform, what to say, how.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Parenting
Sunday Reset
30 minutes each Sunday to reset the family home — tidy, plan, prep.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Quick Hallucination Detection Checklist
Before using any specific AI-provided fact (number, name, date, quote), apply a 5-question checklist in under a minute.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Parenting
Special Time Named by Your Child
Let your child pick the 15-min special-time activity weekly — his decision start to finish.
Parenting
After-School Decompression
Don't interrogate your child entering from school — give him 45 minutes of decompression first.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
Analytics Avoidance Trap
Check stats once weekly, not 20 times daily. Production loves silence.
Digital & AI
Sensitive Data Redaction Before Prompting
Before pasting anything in AI: redact names, numbers, emails, financial data.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Leadership
Auditing Who Speaks in Meetings
Track for three consecutive meetings: who spoke, for how long, and how often they were interrupted — hidden patterns show in numbers, not impressions.
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Administrative
Leading vs Lagging Indicators
Leading predicts, lagging describes past — know each KPI's place.
Administrative
Dashboard Hygiene
Every quarter: review dashboard — drop unused, add needed, refresh targets.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
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
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Psychological
Flow Activity
Find an activity where you lose time — this is flow.