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 "تدريب ذاتي"
Professional
360 Self-Audit
Each quarter, ask 6 people around you the same 3 open questions about your performance.
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Parenting
Training Siblings to Mediate Their Own Disputes
Teach them mediation steps before conflict — not during it — so they become their own mediators, not always needing your verdict.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Digital & AI
Beware Training Time Cutoffs
Any question on recent events/prices/releases: check model training date — ignoring = confident wrong answer.
Digital & AI
Monthly Self-Search
Each month's start, search your name on Google and review the first 3 result pages.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Administrative
Cross-Training Rotation
Rotate every team member to shadow a peer in a different role for a full week each quarter, not a token single day.
Digital & AI
Self-Critique: Review Your Own Answer
After the model answers, ask it to critique its own answer and improve it before final delivery.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Psychological
Self-Eulogy Writing
Write your eulogy as if delivered for you — discover deep values.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Leadership
Kill the Company: Self-Disruption Exercise
Gather team, ask: "How could you destroy our company in 5 yrs?". Answers = vulnerabilities to fix before a competitor does.
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Leadership
Pay-Equity Self-Audit for Managers
Before waiting for an official HR audit, compare your team's pay yourself by role and experience — imbalances are discovered faster from the inside.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
Building the Child's Own Self-Advocacy Skill
Teach your child to explain his own needs gradually — instead of remaining his only voice forever.
Digital & AI
Bio Voice Consistency
Your bio across platforms says same thing, same tone, same values. Even at different lengths.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Professional
Hemingway-Style Self-Edit
Edit draft Hemingway-style: short sentences, simple words, no flashy adverbs.
Social
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
Social
5-Whys Drill on a Deep Conflict
Ask "why?" five times on a recurring fight's root — discover the real cause.
Leadership
Silent Presence Training
In a meeting, learn to listen 80% and speak 20%. Leader's authority grows in silence, not words.
Parenting
Friendship Coaching
Be a friendship coach for your 9-12, not a judge — ask, don't verdict.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Leadership
GROW Model for Coaching Conversations
A 30-min conversation with a report: Goal, Reality, Options, Will — to grow their thinking instead of giving answers.
Parenting
GROW Model for Kids
Use the GROW coaching model (Goal, Reality, Options, Will) to teach your child self-problem-solving.
Digital & AI
Knowledge Cutoff Awareness
The model does not know what happened after its training cutoff. Know each model's cutoff.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Leadership
Trust Equation
Trust = (Credibility + Reliability + Intimacy) ÷ Self-Orientation. Rate each component with 5 people.
Professional
GROW Coaching Question
Instead of solutions, ask GROW: Goal-Reality-Options-Will — let person craft his solution.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Administrative
Video Standard Operating Procedure
Record a one-hour screen video of someone doing the task instead of writing 15 pages nobody reads.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
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
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Self-Compassion Friend Letter
Write what your dearest friend would say in your worst moment.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
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
Positive Assertion
Praise self publicly when deserved: "I did well" — breaks toxic humility.
Administrative
Team Skill Matrix
Draw a table: rows = team members, columns = skills, cells = competence 1-4.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Leadership
Listening Before Advising: The 3:1 Rule
In every leadership conversation, listen 3 minutes for every 1 you speak. Advice after understanding, not before.
Parenting
The Calm Corner
A safe home spot your child retreats to when feelings overflow — not punishment, a sanctuary.
Parenting
Unconditional-Regard Language Practice
Practice sentences that separate your love from your child's performance — love isn't earned or withdrawn.
Parenting
Avoiding the Parental "Peacekeeper" Trap
Your quick intervention to stop every squabble robs your children of learning to solve it themselves — deliberate delay beats over-hasty intervention.
Digital & AI
AI as Rubber Duck for Thinking
Explain your problem to the model out loud. You often find the solution while explaining, before its reply.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.