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.
19 results (expanded search) for "استيقاظ ليلي"
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Parenting
Gentle Sleep Without Cry-It-Out
Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.
Psychological
Flexible Perfectionism Ruler
Define "good enough" upfront before starting the task.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
10/10/10 Rule
Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Leadership
Weighted Decision Matrix
For decisions with 3+ options: 5 criteria, weights, 1-5 ratings, mathematical winner.
Leadership
Minto Pyramid for Communication
Conclusion first, 3 arguments, evidence per argument. Leaders speak from top, not foundation.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Parenting
The Seven-Second Silence
After every question to your child, wait full 7 seconds before talking — silence extracts depth.
Parenting
Teen Sleep-Hygiene Advocacy
The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.
Parenting
Daily Secure-Attachment Ritual
Three tiny daily rituals (waking, reunion, bedtime) build the secure base for all of childhood.
Parenting
Repairing Trust After a Teen's Boundary Violation (Lying, Sneaking Out)
Trust broken by lying or sneaking out is rebuilt gradually, not restored in one sentence — a realistic step-by-step protocol.
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.