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 "أنا أقاوم أم أنا مستعد"
Parenting
Releasing Your Ego From Your Child's Choices
Your child's choices aren't a reflection of your worth as a parent — practice separating your identity from his decisions.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Social
"I-Statement"
Instead of "you always...", say "I feel ... when X happens".
Parenting
I-Message Instead of You-Message
Replace "you always forget" with "I feel worried when..." — Thomas Gordon's classic formula.
Psychological
"I Am Safe Now" Anchor
In flashback, anchor present with 3 sensory facts.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
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.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Digital & AI
Few-Shot Prompting Technique
Give the model 2-3 complete input-output examples before your ask, instead of explaining the rule verbally.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Leadership
Leadership Identity Statement
Complete "I'm a leader who…" 7 times without mentioning your job title. Identity is deeper than role.
Professional
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Leadership
Building Psychological Safety on Edmondson's Model
Teams with high psychological safety perform 4x better. This exercise measures and raises it in your team.
Leadership
Translating Strategy into a Frontline-Repeatable Line
Test your strategy with one question: can a frontline employee repeat it verbatim to a customer?
Leadership
Written vs. Verbal Channel Selection for Leaders
Before sending any leadership message, ask: does this content need a live tone of voice, or the precision of written text?
Digital & AI
Free sample · no sign-in
CRTF Prompt Structure: Context-Role-Task-Format
Write a prompt that gives the AI model precise context, role, task, and expected format.
Digital & AI
Few-Shot Examples Before Asking
Show the model 2-5 examples of the desired output style so it mirrors the pattern with high precision.
Digital & AI
Ask the Model to Write the Prompt
Don't know how to ask? Ask: "What's the best prompt to get X?" — it writes a prompt better than any expert.
Digital & AI
Setting Up a Hardware Security Key (2FA)
For your most critical accounts (main email, bank), move from vulnerable SMS codes to a physical hardware security key (YubiKey or similar).
Digital & AI
Verifying AI-Generated Code Has No Security Holes
Before deploying AI-generated code, apply a specific security checklist (SQL injection, exposed secrets, input validation) — don't assume it's secure just because "it works".
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
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.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Memento Mori
Daily remember you will die — clears priorities fast.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Social
Reflective Listening
Paraphrase what you heard before responding — speaker confirms you heard.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Leadership
Psychological Safety Address
Write a speech or message declaring your commitment to a fail-safe environment.
Parenting
Choice Over Command
Offer your child two bounded choices instead of a direct command — cuts resistance 70%.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Externalizing the Problem
Instead of "I am depressed", say "depression visits me" — problem loses grip.
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
Digital & AI
Personal Audit: Automation vs Replacement?
For each task automated with AI, ask: "Freed for higher value, or replaced my learning?".
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Psychological
Common Humanity Reflection
In your suffering, recall that millions live similarly now — you're not alone.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Administrative
2-Way Door vs 1-Way Door Sort
Two-way-door decisions move fast with no meetings; one-way-door demands scrutiny.
Parenting
My Anxiety vs. My Child's Actual Risk
Before you stop your child, separate your personal anxiety from the actually measured risk of the situation.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.