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 "بديل محدد للتوقع القديم"
Parenting
Limit With Alternative
Set a clear limit but offer an acceptable alternative — "No throwing, yes to the sponge ball."
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Social
Renegotiate Parental Expectations
Renegotiate parental expectations (career, marriage, presence) in a calm structured talk.
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.
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.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Professional
Time Boxing
Reserve a fixed time box in your calendar for each task, so it finishes on time instead of stretching forever.
Professional
BATNA Preparation
Define your Best Alternative before negotiating so you never accept a deal worse than what you already have.
Leadership
Responding to the Innovator's Dilemma
Your current profitable products kill your future innovations. This exercise spins off an innovation unit before too late.
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Social
"Best Part" Question
Replace the rote "how are you" with "what was the best part of your week?".
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Administrative
Switch-Cost Analysis
Before renewing expensive vendor: compute real switch cost — may be less than you think.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Digital & AI
Explicit Negative Constraints
State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.
Psychological
Letter from Past Self
Imagine self 10 yrs ago writing now — discover progress.
Professional
Task Batching
Group similar tasks into one slot.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Digital & AI
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
AI-Assisted Decision Journaling
Before a big decision, ask AI to surface your biases through questions (not give the answer), then log the decision and prediction for later review.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Psychological
Exile Unburdening
Most painful parts were exiled — freeing them needs long compassion.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Graceful Exit Plan
Define how to exit failed negotiation without burning bridges.
Professional
Precise Request Framing
Instead of "I want raise", say "I want 15% raise due to X and Y, effective Jan 1".
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
Mentor Search
Don't ask "be my mentor" — ask "20 min on specific decision" 6 times until relationship becomes natural.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
SMART Goal Rewrite
Convert 3 vague goals into Specific-Measurable-Achievable-Relevant-Time-bound.
Professional
Implementation Intentions
Phrase every goal as "if X happens, I will do Y" — doubles completion rate.
Professional
Annual Theme
Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Reconnect Old Contact
Each week, message someone you haven't talked to in 1+ year — 3 sentences, no ask.
Professional
Follow-Up Template
After any meeting, within 24h: thanks, something enjoyed, concrete next-24h step.
Professional
Conference Goal Setting
Before any conference, set 3 people to meet and 3 questions for each.
Professional
Third-Party Introduction
Instead of cold outreach, ask mutual connection for warm intro with ready phrasing.
Social
One Specific Appreciation per Day
Each day, tell one person about a specific act they did or a precise quality — no "you are great".
Social
Specific Request
Instead of "be better", request "reply to my message within 24h".
Social
Right to Change Mind
You have the right to change your mind without justification — old promise doesn't bind forever.
Social
Physical Touch Boundary
You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.
Social
SBI Peer Feedback
Deliver specific SBI feedback to a peer within 48 hours of the event.
Social
Prep First Mentor Meeting
Prep your first mentor meeting with GROW + one single specific question.
Social
Mentor Give-Back Ritual
Design a quarterly give-back ritual for your mentor (written thanks, referral, intro).