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 "استقرار نفسي"
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
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
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.
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Leadership
Psychological Safety Address
Write a speech or message declaring your commitment to a fail-safe environment.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Digital & AI
Comment Section Sanity
Don't read every comment. Read only questions. Ignore praise & insults equally.
Psychological
Inner Citadel
Within you is an unconquerable citadel — every event only knocks at its door.
Administrative
10-10-10 Test
How will I feel about this decision in 10 minutes, 10 months, 10 years?
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Parenting
The Sibling Rivalry Root-Cause Conversation
Surface rivalry (a toy, attention) often hides a deeper need — one question uncovers it for each side separately.
Digital & AI
Constructively Handling Public Criticism and Hate
Set a pre-defined protocol for sorting comments: constructive criticism deserving a reply, or passing hate deserving only ignoring and blocking.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Common Humanity Reflection
In your suffering, recall that millions live similarly now — you're not alone.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
View from Above
Imagine yourself from above, then orbit, then galaxy — your issues shrink.
Psychological
Externalizing the Problem
Instead of "I am depressed", say "depression visits me" — problem loses grip.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Professional
Energy Drain Audit
Track every energy drain for a week, then eliminate or reduce three — and half your lost energy returns.
Professional
Strategic Silence
After hard question, 5-sec silence — opponent fills void with concession.
Professional
Mirror Last 3 Words
Repeat last 3 words in questioning tone — opponent elaborates.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Visualize Negotiation Partner
Before negotiation, imagine opponent with all pressures — empathize.
Professional
Authentic Scarcity
Don't lie — state real scarcity in your time or offer.
Professional
Negotiate With Self First
Before negotiation, negotiate with self: want? accept? refuse?
Professional
Pre-Mortem
Before executing decision, imagine it failed in a year, enumerate most likely failure causes.
Professional
2-Way vs 1-Way Door
Classify decision: reversible (2-way door) or not (1-way)? Required speed differs.
Professional
Decision Assumptions
Before any big decision, write 5 assumptions you relied on — test the weakest.
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
Let Me Think and Get Back to You
Do not commit on the spot. Request 24 hours to think before any new obligation.
Administrative
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Silent Reading Meeting Start
Open the meeting with five minutes of silent reading of a written memo instead of slides.
Administrative
Five-Level Delegation Ladder
Delegate each task at one of five explicit levels instead of just "do it" or "don't".
Administrative
RACI Matrix per Recurring Decision
For each recurring decision specify Responsible, Accountable, Consulted, Informed — leave no column empty.
Administrative
Project Pre-Mortem
Before starting, imagine the project failed in six months and write down why.
Administrative
WOOP Implementation Intentions
Four steps: Wish, Outcome, Obstacle, Plan — turn intention into behavior.
Administrative
Decision Matrix With 5 Axes
Compare options across 5 weighted axes; compute the highest sum.
Administrative
2-Way Door vs 1-Way Door Sort
Two-way-door decisions move fast with no meetings; one-way-door demands scrutiny.
Administrative
"Consider the Opposite" Practice
Before confirming a decision, spend 10 minutes writing the counter-case forcefully.
Administrative
Monthly Decision Journal
Log every important decision with your prediction; review monthly for calibration accuracy.