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 "إعادة تدريب الدماغ على النوم"
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Parenting
Training Siblings to Mediate Their Own Disputes
Teach them mediation steps before conflict — not during it — so they become their own mediators, not always needing your verdict.
Digital & AI
Beware Training Time Cutoffs
Any question on recent events/prices/releases: check model training date — ignoring = confident wrong answer.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Professional
Reframe "Expensive" to "Investment"
"Expensive" focuses on cost. "Investment" focuses on return.
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Parenting
The Three-Part Bedtime Ritual
Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.
Leadership
Team Norms Renegotiation After a Member Change
When a member joins or leaves, reopen implicit working norms for renegotiation instead of assuming they stay fixed as before.
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Professional
Reconnect Old Contact
Each week, message someone you haven't talked to in 1+ year — 3 sentences, no ask.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Administrative
Cross-Training Rotation
Rotate every team member to shadow a peer in a different role for a full week each quarter, not a token single day.
Administrative
Stakeholder Expectation-Reset Conversation
When you realize you won't meet a past promise, announce it early in a specific format — don't wait until the deadline for the stakeholder to discover it themselves.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Parenting
Gentle Sleep Without Cry-It-Out
Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
Rewriting Failure Story
The story you tell about failure shapes your feeling — rewrite with broader truth.
Psychological
Reattribution
If error occurred, 100% your fault? Usually no. Recalibrate share.
Social
Rebalance Sibling Tension
Use a relationship grid to analyze sibling dynamics and discover your assigned role.
Leadership
Strategy on One Page
Summarize company strategy in 5 boxes on a single A4, capturing everything that matters.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
GROW Model for Kids
Use the GROW coaching model (Goal, Reality, Options, Will) to teach your child self-problem-solving.
Digital & AI
Reset the Algorithm
Every 3 mo, delete history + watched + watch only specific content 1 week. Algorithm relearns from scratch.
Digital & AI
In-Person Priority Over Digital
For every 3 important digital chats with someone, schedule one real meeting.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Leadership
Business Model Canvas: 9 Building Blocks on One Page
Map your business model in 9 boxes (customer, value, channels, relationships, revenue, resources, activities, partners, costs) on one page.
Leadership
Business Model Canvas
Sketch your business model on nine boxes on a single page to find gaps before launch.
Parenting
Sunday Reset
30 minutes each Sunday to reset the family home — tidy, plan, prep.
Parenting
Talking About Social Media Comparison
Help your teen decode the "curated highlight reel" on Instagram before comparing his real life to it.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Leadership
Silent Presence Training
In a meeting, learn to listen 80% and speak 20%. Leader's authority grows in silence, not words.
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.
Parenting
Friendship Coaching
Be a friendship coach for your 9-12, not a judge — ask, don't verdict.
Digital & AI
Force Explicit Chain-of-Thought
Add "think step-by-step inside <thinking> tags before answering" — boosts complex-problem accuracy 30-40%.
Digital & AI
Essentialism Applied to Tech
For every new tech, ask: "Do I gain more than I lose?" — most: no.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Professional
Difficult Feedback Rehearsal
Before tough talk, role-play as recipient and respond to your script — uncover blow-up points.
Leadership
CCL's 70-20-10 Development Model
Real development: 70% from hard assignments, 20% from relationships, 10% from training. Focus on the 70.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Digital & AI
AI-Assisted Negotiation Preparation
Before an important negotiation, use AI to simulate the other side's likely responses and rehearse your replies, not to write a script you read verbatim.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Professional
Interest-Based Reframe
Don't cling to position — find interest beneath. Flexibility without yielding.
Professional
Authentic Scarcity
Don't lie — state real scarcity in your time or offer.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Professional
GROW Coaching Question
Instead of solutions, ask GROW: Goal-Reality-Options-Will — let person craft his solution.
Professional
SMART Goal Rewrite
Convert 3 vague goals into Specific-Measurable-Achievable-Relevant-Time-bound.
Social
5-Whys Drill on a Deep Conflict
Ask "why?" five times on a recurring fight's root — discover the real cause.
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Administrative
SMART Goal Rewrite
Turn a vague goal into a specific, measurable, time-bound formulation.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.