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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 سلوكي"
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
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.
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Professional
Building STAR Interview Stories
Prepare three STAR stories (Situation—Task—Action—Result) that cover 80% of behavioral interview questions.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Leadership
Team Values Dialogue
A frank 1-hour discussion: what 5 values do we want to work by, and what behaviors express them?
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.
Administrative
Managing the Difficult Stakeholder
Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?
Leadership
Handling a Toxic High-Performer
When a member delivers excellent results but destroys team morale, separate performance from behavior via a clear standard and a direct honest conversation.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Professional
SBI Feedback Model
Deliver effective feedback in 3 parts (Situation—Behavior—Impact) so the other person hears you without defensiveness.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
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
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.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
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 SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
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
Pre-Commitment Device
Lock yourself out of the weak option before you face it — via financial or public stake that's hard to undo.
Leadership
Sunk Cost Release
Effort and money already spent are unrecoverable — ignore them when evaluating continue vs exit.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Leadership
Multiplier vs. Diminisher Diagnosis
Determine if you multiply your team's intelligence or drain it via 5 specific leader behaviors.
Leadership
Build SBI Feedback for Reports
Frame feedback in 3 sentences: Situation, Behavior, Impact — strips bias, refocuses on behavior.
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Leadership
Onboarding Your Manager (Not the Reverse)
When joining a new manager (or they join you), give them YOUR user manual. How you work best? What annoys? What you need?
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Digital & AI
Parental Phone-Pause Modeling
Kids mimic your phone use, not your talk about it. Put device down when they speak to you.
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
Parents Modeling Phone-Free Meals
Before asking your child to put their phone away at the table, put yours away first — modeling beats any spoken rule.