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 "أفكار إيذاء الذات"
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Passing Thoughts Box
Thoughts aren't facts or orders — guests passing through.
Leadership
Psychological Safety Specifically for Idea-Sharing
Design a "no immediate criticism" rule for the first 10 minutes of any brainstorm — raw ideas die fast if judged before they mature.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Parenting
Recognizing Teen Depression vs. Normal Moodiness
Learn to distinguish normal teen mood swings from depression signs requiring professional intervention.
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
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Professional
Negotiate With Self First
Before negotiation, negotiate with self: want? accept? refuse?
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Leadership
Self-Coaching Protocol
When no coach is available, write out answers to GROW questions about yourself, aloud or in writing — leaders need to coach themselves too.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Psychological
Self-Eulogy Writing
Write your eulogy as if delivered for you — discover deep values.
Social
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
Leadership
Kill the Company: Self-Disruption Exercise
Gather team, ask: "How could you destroy our company in 5 yrs?". Answers = vulnerabilities to fix before a competitor does.
Parenting
Building the Child's Own Self-Advocacy Skill
Teach your child to explain his own needs gradually — instead of remaining his only voice forever.
Digital & AI
Self-Critique: Review Your Own Answer
After the model answers, ask it to critique its own answer and improve it before final delivery.
Digital & AI
Bio Voice Consistency
Your bio across platforms says same thing, same tone, same values. Even at different lengths.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Digital & AI
AI as Rubber Duck for Thinking
Explain your problem to the model out loud. You often find the solution while explaining, before its reply.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
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
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Externalizing the Problem
Instead of "I am depressed", say "depression visits me" — problem loses grip.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Social
Reclaim Credit Without Confrontation
If your idea is publicly credited to another, correct the record with three friendly specific sentences immediately.
Social
Positive Assertion
Praise self publicly when deserved: "I did well" — breaks toxic humility.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Universalizing Test
Your negative self-thought — if 100 people who know you heard it, how many would agree?
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Protector Appreciation
Parts you hate in yourself (denier, procrastinator) are protectors — thank them.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Nine Roles Map
You're in 9 roles daily — and different in each. Know them.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.