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 "بطاقة DBT اليومية"
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Administrative
Anti-Reverse-Delegation Card
When an employee returns with a delegated problem, don't take it — return it with two questions.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
DEAR MAN for Effective Asking
Seven elements that turn a confused request into a clear respectful message that can be refused without breaking the relationship.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Turning the Mind
Acceptance isn't one decision — it's a recurring choice you make daily.
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Monthly Subscription Audit
Audit every auto-subscription in 30 minutes and cancel what you don't actually use — typically recovering 30-50% of digital spend.
Professional
Energy Drain Audit
Track every energy drain for a week, then eliminate or reduce three — and half your lost energy returns.
Professional
Daily Energy Map
Notice mental peak.
Professional
Eisenhower Matrix
Sort tasks on urgent/important axes and treat each quadrant with its rule.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
Professional
Reader Persona
Before writing, describe reader in 5 sentences: age, job, knows, doesn't know, decision he makes.
Professional
Annual Relationship Audit
Each December, classify 50 people: adds/drains/neutral — adjust your time.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Professional
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Time-Limited Visit with Extended Family
Pre-decide a clear start and end time with yourself before any draining family visit.
Social
Daily Emotion Wheel
Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
"Who Else Could?" Question
Every time you catch yourself doing a task, ask: who else? And why didn't they?
Administrative
Batch-to-Single-Piece Flow
Instead of processing 50 in one batch, process 1 then pass — faster, fewer errors.
Administrative
Leading vs Lagging Indicators
Leading predicts, lagging describes past — know each KPI's place.
Parenting
The Full Day Story
Ask your child to recount his day from the first moment without interruption, once a week.
Parenting
Repair Instead of Punish
Teach your child to repair what he broke instead of paying for it — integrity training.
Parenting
Visible Family Library
Place books in every room at child arm-level — environment does what persuasion can't.
Digital & AI
Spaced Repetition (Anki)
Anki + 20 cards daily = 95%+ lifelong retention. Memory is craft, not gift.
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Professional
Most Important Tasks (MITs)
Pick three tasks that make today a success regardless of anything else, and finish them before noon.