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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 معرفي"
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
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
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
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.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
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
Free sample · no sign-in
Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
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
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
Salary Range Research
Before any negotiation, get 5 data points on salary from 5 different sources.
Professional
Conference Goal Setting
Before any conference, set 3 people to meet and 3 questions for each.
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
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Social
Manage Jealousy Toward a Friend
Convert jealousy of a successful friend into inspiration via 3 CBT questions.
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
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
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Administrative
First-Hour Communications Plan
First hour of crisis: who to inform, what to say, how.
Leadership
Circle of Competence
Know precisely what you actually understand, and don't make major decisions outside that circle.
Leadership
Knowledge Reversal Test
Imagine entering the decision with what you know today — would you still make it?
Leadership
Consistency Check with Past Decisions
Compare your current decision to past decisions in similar situations — are you consistent or contradicting?
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Leadership
Bias Mitigation Plan
Before people-affecting decision, identify 3 potential biases and create a shield for each.
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.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Parenting
Praising Process Over Outcome — A Deepening
Beyond "good job": a specific 3-part formula linking praise to the actual strategy used.
Parenting
Pretend-Play Scaffolding Through Progressive Stages
Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.
Digital & AI
Hallucination Check: 3 Questions Before Accepting
Before accepting any AI answer, ask: source? dates correct? names real?
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.
Digital & AI
Distinguishing AI Confidence-Tone From AI Accuracy
Train yourself to notice AI speaks with the same linguistic confidence whether 100% correct or entirely wrong — verbal confidence is not an accuracy signal.