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 "احتواء حسّي بسيط"
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
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
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Parenting
Sensory-Friendly Outing Planning
Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.
Professional
Hemingway-Style Self-Edit
Edit draft Hemingway-style: short sentences, simple words, no flashy adverbs.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
"I Am Safe Now" Anchor
In flashback, anchor present with 3 sensory facts.
Parenting
Sensory Regulation (Ayres)
Daily sensory protocol (weight, movement, deep pressure) reduces SPD child meltdowns.
Parenting
Pretend-Play Scaffolding Through Progressive Stages
Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.
Social
Listen Without Fixing
Don't try to "fix" friend's feelings — be a well that holds, not a tissue that wipes.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Mindful Drinking
One glass of water with full attention becomes ritual, not mere consumption.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
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
Digital Feynman Technique
Record 5-min video explaining what you learned to a 12-year-old. Gaps expose themselves.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Psychological
Vagus Nerve Neck Stretch
Simple head tilt 30 sec each side activates vagus nerve.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Safe Place Visualization
Imagine a safe place you always remember — invoke in crisis.
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Professional
Task Stripping
Per task: essential? Delete rest.
Professional
Color-Coded Tasks
Color per type — reveals imbalance.
Professional
Do-Not-Disturb Signal
Visual sign on desk telling others you're in focus.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Social
Value-First Networking
Approach 3 new acquaintances with a specific value before asking for anything.
Social
Break Isolation With Tea Invite
Invite one person weekly for a simple 30-min tea — builds community fabric from zero.
Social
Personal Group-Chat Boundary
Craft one personal boundary for a group chat that drains you, and state it without apology.
Administrative
Anti-Reverse-Delegation Card
When an employee returns with a delegated problem, don't take it — return it with two questions.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Leadership
Annual Theme in Two Words
Pick two words that summarize the year's priority, replacing many goals with one shared focus.
Leadership
Stop-Doing List
Instead of a "start-doing" list, build a "stop-doing" list: what activities to cease to free energy for the most important?
Leadership
One Takeaway in Every Communication
Before any speech/pitch/meeting, define: what one sentence, if remembered a week later, means I succeeded?
Leadership
Message Discipline: 3 Points No More
In crisis, only 3 points per message. Audience can't absorb more. Repetition builds understanding.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Parenting
Feeling-Words Bank
Build your child's emotional vocabulary by introducing fresh feeling-words weekly.
Parenting
The Five-Minute Transition Warning
Abrupt transitions between activities ignite most child meltdowns — a simple advance warning prevents 80% of them.
Parenting
Avoiding the Parental "Peacekeeper" Trap
Your quick intervention to stop every squabble robs your children of learning to solve it themselves — deliberate delay beats over-hasty intervention.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Digital & AI
Reframe With "Explain Like I am 5"
Ask the model to explain a complex idea to a 5-year-old, then raise the level gradually.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
Digital & AI
Disclosure When Using AI
In academic/professional: state when AI used. Transparency protects + builds trust.
Digital & AI
One Tool, One Job Rule
Before adding a new tool, verify it doesn't duplicate a job an existing tool already does — overlap costs more time and money than it saves.
Psychological
Last Day Reflection
Simple morning question revealing what was postponed and shouldn't be.
Professional
Focus Map
Map: complex tasks at peak, simple at low.
Professional
5-Year Vision Letter
Write a letter from your future self in 5 years describing your ideal workday in sensory detail.
Professional
Side Project Portfolio
Create simple page showcasing 3 personal side projects — sells your competence beyond resume.
Social
The Daily Physical-Touch Check-In
Ask each other one simple daily question about the desired level of non-sexual physical touch.
Leadership
Designing 3 Team Rituals
Simple recurring rituals build culture more than statements. Design 3: daily, weekly, monthly.
Leadership
Language of Inclusion: 10 Daily Swaps
Your small leader words exclude or include. 10 simple swaps shift your team's culture in 60 days.