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 "تتبع المشاعر"
Social
Emotion Labeling
When he speaks, name feeling: "sounds frustrated" — labeling calms emotions.
Social
Daily Emotion Wheel
Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Social
Spot Your Own Alexithymia Pattern
When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
Parenting
Feeling-Words Bank
Build your child's emotional vocabulary by introducing fresh feeling-words weekly.
Psychological
27 Emotions Map (Cowen-Keltner)
Search the 27-emotion list instead of basic 5 — discover self deeper.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
Holding "Big Feelings"
Be the "big vessel" that contains your child's feelings without breaking — Becky Kennedy.
Parenting
Expanding the Emotion Lexicon
Teach your child 50 feeling words (not just "sad": frustrated, hopeless, let-down, broken). Precision = regulation.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Digital & AI
Social Comparison Awareness Journal
Log every time you feel envy or inadequacy after seeing a post — awareness of the pattern is the first step to breaking the deliberately designed comparison trap.
Social
Label Other's Emotion Precisely
Replace "you seem upset" with wheel-precise: "you seem frustrated because...".
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Digital & AI
Switching to a Privacy-Focused Browser/Search Engine
Try a full week using a browser (Brave/Firefox) and search engine (DuckDuckGo) that reduce tracking by default, and compare the experience.
Social
Ask "What Do I Need?"
When triggered, ask self: "what unmet human need?".
Parenting
Today's Feelings Chart
A family chart where each member places a magnet for his current feeling — normalizing expression.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Compelling Hook
Open with shocking question, surprising stat, or personal story — grab first 5 seconds.
Social
Three-Sentence Reflective Listening
After hearing your partner, reflect back three sentences: content, feeling, and underlying value.
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
Naming the Other's Feeling Precisely
Do not say "I know how you feel". Name the feeling with a precise word and verify it.
Social
"I-Statement"
Instead of "you always...", say "I feel ... when X happens".
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Social
Catch Emotional Contagion Before It Spreads
When entering a room or call, note your mood before and after to see what you "caught".
Administrative
Post-Delegation Time Tracking
For one month, measure: how many hours go to "following-up" delegated tasks? Target < 20%.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Administrative
Vanity Metric Audit
Vanity metric always grows and unaffected by decisions — harmful because feels like success.
Administrative
New Vendor 90-Day Check-In
90 days into contract: review with vendor — don't wait for renewal to find issues.
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Leadership
Anatomy of a Difficult Conversation (Stone & Heen)
3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.
Parenting
The Three-Second Advice Hold
Learn to delay your instant advice by three seconds, opening space for listening before guiding.
Parenting
Your Inherited Emotion Philosophy
Examine how your own parents handled your emotions — you unconsciously replay that script.
Parenting
Deep Sibling Support — Beyond the "Special Hour"
Special time alone isn't enough — give the sibling language to explain his brother's situation to friends, and space for complex feelings like jealousy and embarrassment.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Digital & AI
Tracing Claims to Primary Sources Before Sharing
Before sharing a statistic or study finding, follow the citation chain to the primary source (the study, official report) instead of trusting whoever relayed it.
Digital & AI
One-Platform-Only Experiment
For 2 weeks, pick just one social platform to use, and temporarily delete the rest — measure the difference in time and mental energy.
Leadership
Designing the Weekly 1-1
30 weekly minutes with each direct report, following 3 questions only: what, how, where stuck.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Audience Trust Over Reach
1,000 who trust you > 100,000 who follow. Build trust, numbers follow.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.