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 "أي افتراض يقلقك ليلا"
Professional
Decision Assumptions
Before any big decision, write 5 assumptions you relied on — test the weakest.
Administrative
Decision Stress Test
Before big commitment: "what if X drops 50%?" Test plan robustness.
Social
Right to Change Mind
You have the right to change your mind without justification — old promise doesn't bind forever.
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Professional
Eisenhower Matrix
Sort tasks on urgent/important axes and treat each quadrant with its rule.
Administrative
Advanced Eisenhower Matrix
Sort your week's tasks into four quadrants: urgent-important, important-not-urgent, urgent-not-important, neither.
Administrative
Advanced Eisenhower Matrix
Sort 20 tasks from your list into only two quadrants: important-not-urgent and important-urgent.
Digital & AI
Analytics Avoidance Trap
Check stats once weekly, not 20 times daily. Production loves silence.
Administrative
The Andon Cord: Everyone's Stop Authority
Give every employee the right to halt the process instantly upon spotting a defect, without waiting for manager approval.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Social
Empathic Frame
Starting assumption: "people do their best with what they have".
Administrative
Inversion Thinking
Instead of "how do I succeed?", ask "how would I fail confidently?" — then avoid each item.
Leadership
Devil's Advocate
Designate one person — or take the role yourself — as official critic before approving any major decision.
Leadership
Bias Mitigation Plan
Before people-affecting decision, identify 3 potential biases and create a shield for each.
Digital & AI
Switching to a Privacy-Focused Browser/Search Engine
Try a full week using a browser (Brave/Firefox) and search engine (DuckDuckGo) that reduce tracking by default, and compare the experience.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Social
Other's POV
Before judging behavior, imagine context from other's view for 30 sec.
Administrative
ADKAR Readiness Diagnosis
Each affected employee: score 5 dimensions — awareness, desire, knowledge, ability, reinforcement.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Dichotomy of Control
Categorize worries into "in my control" and "outside" — invest only in former.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Administrative
Facilitate "Write Before Speak"
For every group decision: 3 minutes of silent individual writing before any discussion.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Kotter's 8 Stages of Change
Every successful change passes 8 steps in order — skipping any = likely failure.
Administrative
One-Week Kaizen Event
Small team, one process, 5 full days for radical improvement — not "open project".
Administrative
Wiki Home Page Design
One page answering "where do I find X?" for 80% of team questions.
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Administrative
Per-Stakeholder Comm Plan
Per key stakeholder: what to send, when, via which channel, what to expect.
Leadership
Steelmanning the Opposition
Before refuting an opposing view, write its strongest version honestly.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Psychological
Universalizing Test
Your negative self-thought — if 100 people who know you heard it, how many would agree?
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Administrative
Worst-Best-Expected Scenario Analysis
Each big decision: 3 numeric scenarios, not "hope for the best".
Administrative
Escalation Path Design
Per issue type: when resolved at current level, when escalates up.
Leadership
3-Scenario Planning
Craft three plausible futures (optimistic, base, hard) and test your decisions against each.
Parenting
Anchoring the Reading Habit
Anchor reading to a fixed daily activity (breakfast, car, bedtime) so it requires no decision.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Leadership
Imagined Advisory Board
Convene a mental meeting with 5 imaginary experts before any major leadership decision.
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
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.