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.
54 results (expanded search) for "احتكاك سلوكي"
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Leadership
Working Agreement
5-7 detailed rules for daily team operations (meetings, replies, vacations, decisions).
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Professional
Building STAR Interview Stories
Prepare three STAR stories (Situation—Task—Action—Result) that cover 80% of behavioral interview questions.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Leadership
Team Values Dialogue
A frank 1-hour discussion: what 5 values do we want to work by, and what behaviors express them?
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Social
Voice Note vs Text Choice
Before sending, ask: is the content emotional (voice) or informational (text)?
Administrative
Managing the Difficult Stakeholder
Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?
Leadership
Handling a Toxic High-Performer
When a member delivers excellent results but destroys team morale, separate performance from behavior via a clear standard and a direct honest conversation.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Professional
SBI Feedback Model
Deliver effective feedback in 3 parts (Situation—Behavior—Impact) so the other person hears you without defensiveness.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Session Pre-Loading
Open files and prep environment 5 min before block.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
Leadership
Pre-Commitment Device
Lock yourself out of the weak option before you face it — via financial or public stake that's hard to undo.
Leadership
Sunk Cost Release
Effort and money already spent are unrecoverable — ignore them when evaluating continue vs exit.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Leadership
Multiplier vs. Diminisher Diagnosis
Determine if you multiply your team's intelligence or drain it via 5 specific leader behaviors.
Leadership
Build SBI Feedback for Reports
Frame feedback in 3 sentences: Situation, Behavior, Impact — strips bias, refocuses on behavior.
Leadership
Onboarding Your Manager (Not the Reverse)
When joining a new manager (or they join you), give them YOUR user manual. How you work best? What annoys? What you need?
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Digital & AI
Parental Phone-Pause Modeling
Kids mimic your phone use, not your talk about it. Put device down when they speak to you.
Digital & AI
Parents Modeling Phone-Free Meals
Before asking your child to put their phone away at the table, put yours away first — modeling beats any spoken rule.
Digital & AI
30-Day Social Media Fast Protocol
Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.
Digital & AI
Replacing the Scroll Trigger With a Substitute Habit
Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.
Administrative
Micro-Charter for Small Initiatives
For tasks under two weeks, a three-line charter instead of the full page — same protection, less friction.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Administrative
Peer Conflict-Resolution Protocol
Before any peer conflict escalates to the manager, apply these defined steps between yourselves first.
Parenting
Collaborative Problem Solving
Instead of imposing a fix, collaborate with your child to solve concerns of both — Ross Greene method.