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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.

29 results (expanded search) for "تحمّل الأصوات الداخلية"

Boredom Tolerance

Don't rescue your child from boredom — boredom is a creative gap, not a crisis.

Window of Tolerance Map

Each has tolerance window — below it numbness, above it explosion. Map yours.

Passengers on the Bus

You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.

Building Solo-Play Tolerance

A child who can't play alone for 10 minutes needs a skill, not constant company — build it gradually, not suddenly.

Boredom Tolerance Training

Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.

Crisis Survival

In intense crisis, no decisions. Calm first.

TIPP for Emotional Peak

Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.

ACCEPTS for Constructive Distraction

Seven distraction routes giving you minutes of safe survival until the wave passes.

Expansion vs Resistance

Open space for hard sensation in your body instead of suppressing or fleeing.

Mindful Listening

Listen to a sound in your environment 2 min without naming it — discover hearing richness.

Voluntary Discomfort

Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.

Parts Identification (IFS)

Within you are parts — critic, scared, child. Meet them one by one.

Protector Appreciation

Parts you hate in yourself (denier, procrastinator) are protectors — thank them.

Morning Sun 10 Min

Morning sun in eyes (not direct) 10 min — sets biological clock.

For each goal: Wish → Outcome → Obstacle → Plan.

Self-1 vs Self-2

Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.

Prayer for Wrongdoer

Weekly, pray well for someone who wronged you — you're freed before he knows.

70% Information Decision Rule (Bezos)

Don't wait for 90% information; major decisions are made at 70% — beyond that is costly delay.

Sensory-Friendly Outing Planning

Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.

Advocating for Unstructured Outdoor Play

An outdoor hour with no plan, no instructor, no goal — the most valuable investment in your child's growth that appears in no school report.

Age-Graduated Patience Progression in Strategy Games

Beyond generic "board game nights" — precisely match game complexity to your child's current capacity for waiting and planning.

The Four-Step Specific Apology

Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".

Adapt Your Critique Style

French/Dutch tolerate direct critique; East-Asian needs it wrapped.

Focus-Rest Cycling

Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.

Graduated Social Exposure

A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.

Conflict with Your Manager: DESC Model

Manager crossed a line or made an error affecting you. DESC: Describe, Express, Specify, Consequence. Each in a sentence.

Silence as a Coaching Tool

After every powerful question you ask, count a full 7 seconds of silence before speaking again — the deepest answers come after silence, not before it.

Flexible Routine, Not Rigid

Autistic/ADHD child needs strong but not rigid routine — distinguish predictability from inflexibility.

Family Tech Agreement

Family sits, writes 7 collective rules about screens. All sign. All accountable.

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