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.
40 results (expanded search) for "أصوات داخلية متعددة"
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Values vs Goals Sort
Goals end; values are perpetual direction — confusing them loses you.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Mindful Listening
Listen to a sound in your environment 2 min without naming it — discover hearing richness.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
Psychological
Protector Appreciation
Parts you hate in yourself (denier, procrastinator) are protectors — thank them.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Psychological
Nine Roles Map
You're in 9 roles daily — and different in each. Know them.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Professional
Probe Final Price
Ask "is this your best?" 3 times — opponent lowers.
Professional
Internal Application Prep
Before applying to an internal role, schedule a 20-min exploration chat with the target team's manager.
Professional
Salary Range Research
Before any negotiation, get 5 data points on salary from 5 different sources.
Professional
Stretch Project Volunteering
Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.
Professional
360 Self-Audit
Each quarter, ask 6 people around you the same 3 open questions about your performance.
Professional
WOOP Protocol
For each goal: Wish → Outcome → Obstacle → Plan.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
Social
Prayer for Wrongdoer
Weekly, pray well for someone who wronged you — you're freed before he knows.
Administrative
Vendor Consolidation
Audit all vendor subscriptions and merge similar ones into single contracts for 15-30% discount.
Administrative
Fishbone: Cause-Effect Diagram
Draw a "fish skeleton" of the problem: head = issue, bones = cause categories.
Leadership
Imagined Advisory Board
Convene a mental meeting with 5 imaginary experts before any major leadership decision.
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Leadership
Culture Map for Global Teams (Meyer)
8 cultural scales (communicating, evaluating, persuading, leading, deciding, trusting, disagreeing, scheduling) to understand why your global team clashes.
Leadership
Integrity Audit
Each quarter, audit: does what I say match what I do?
Parenting
GROW Model for Kids
Use the GROW coaching model (Goal, Reality, Options, Will) to teach your child self-problem-solving.
Parenting
Drawing Without Judgment
Keep drawing as joy not test — don't say "that's pretty" or "what's that?" — ask about the story.
Parenting
Specific Praise Over Generic
Instead of "great job," describe exactly what he did — "I love how you split the problem into two steps."
Parenting
Weekly Kindness Curriculum
A small act of kindness your child plans weekly — builds the moral brain early.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Digital & AI
Iterative Refinement, Not Restart
Instead of rewriting the prompt, say "this part good. this part fix to X". 4 rounds = perfect output.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Digital & AI
Bio Voice Consistency
Your bio across platforms says same thing, same tone, same values. Even at different lengths.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
Voo Vocalization
Long low "Voo" sounds stimulate vagus nerve and calm heart.
Administrative
Data Classification & Protection
All data: public/internal/confidential/restricted — each class with different protection rules.