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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 "أرق سلوكي"
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Professional
Building STAR Interview Stories
Prepare three STAR stories (Situation—Task—Action—Result) that cover 80% of behavioral interview questions.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Leadership
Team Values Dialogue
A frank 1-hour discussion: what 5 values do we want to work by, and what behaviors express them?
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.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
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.
Administrative
Managing the Difficult Stakeholder
Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?
Leadership
Handling a Toxic High-Performer
When a member delivers excellent results but destroys team morale, separate performance from behavior via a clear standard and a direct honest conversation.
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.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Professional
SBI Feedback Model
Deliver effective feedback in 3 parts (Situation—Behavior—Impact) so the other person hears you without defensiveness.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Reframe "Expensive" to "Investment"
"Expensive" focuses on cost. "Investment" focuses on return.
Professional
Precise Request Framing
Instead of "I want raise", say "I want 15% raise due to X and Y, effective Jan 1".
Professional
Salary Range Research
Before any negotiation, get 5 data points on salary from 5 different sources.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Professional
Conference Goal Setting
Before any conference, set 3 people to meet and 3 questions for each.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Social
Cross-Cultural Gift-Giving Rules
Before gifting a foreign colleague, check 3 common cultural pitfalls that could turn it into an insult.
Social
Starting the Financial-Transparency Talk
Open the sensitive money talk with a values question first, not a direct numbers spreadsheet.
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
Administrative
Three-Point Estimation (PERT)
For each task estimate: optimistic, most-likely, pessimistic — then compute expected.
Administrative
Kickoff Meeting With Press Release Memo
Before launch, write a "press release" as if it succeeded — making the win tangible.
Administrative
The 5 Whys for Root Causes
For each problem, ask "why?" five times in a row to reach the root cause.
Administrative
One Number Per Role
Each team member: one number owning their core responsibility this quarter.
Administrative
Zero-Based Budgeting
Every budget line starts at zero — must justify itself, not inherit from last year.
Administrative
First-Hour Communications Plan
First hour of crisis: who to inform, what to say, how.
Leadership
Pre-Commitment Device
Lock yourself out of the weak option before you face it — via financial or public stake that's hard to undo.
Leadership
Sunk Cost Release
Effort and money already spent are unrecoverable — ignore them when evaluating continue vs exit.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Leadership
Multiplier vs. Diminisher Diagnosis
Determine if you multiply your team's intelligence or drain it via 5 specific leader behaviors.
Leadership
Build SBI Feedback for Reports
Frame feedback in 3 sentences: Situation, Behavior, Impact — strips bias, refocuses on behavior.
Leadership
Onboarding Your Manager (Not the Reverse)
When joining a new manager (or they join you), give them YOUR user manual. How you work best? What annoys? What you need?
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Leadership
Storytelling with Data for Leaders
Turn one important number into a 3-act story (situation, turn, outcome) instead of a slide crowded with figures.