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.
55 results (expanded search) for "تدريج"
Parenting
Celebrating Incremental Academic Progress Ritual
The final grade doesn't show progress — a weekly ritual comparing your child only to himself, not an external standard.
Leadership
Building Your Manager's Trust Incrementally
Request one small, measurable step of greater responsibility, deliver it with documented excellence, then request the next step — not one big leap at once.
Parenting
Pretend-Play Scaffolding Through Progressive Stages
Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Parenting
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.
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.
Parenting
Graduated Autonomy Granting
Hand your teen one new decision each month — Lisa Damour's autonomy-training plan.
Parenting
Zone of Proximal Development Scaffold
Offer a challenge slightly harder than he can solo, and gradually less scaffolding.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Administrative
Point of No Return Identification
Identify when the project becomes uncancelable — decide before, not after.
Parenting
Executive-Function Scaffolding for a Disorganized Child
Disorganization isn't laziness — it's often an executive-function gap needing temporary external scaffolding, not repeated scolding.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
View from Above
Imagine yourself from above, then orbit, then galaxy — your issues shrink.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Probe Final Price
Ask "is this your best?" 3 times — opponent lowers.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Mentor Search
Don't ask "be my mentor" — ask "20 min on specific decision" 6 times until relationship becomes natural.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Professional
Coffee Chat Question Bank
Prepare 10 deep questions before any coffee chat — converts pleasantries to relationship.
Social
Graduated Vulnerability
Disclose vulnerability across 4 escalating levels — full reveal follows proven trust.
Social
Graceful Exit From a Text Thread
End a drawn-out text thread with a warm closing line instead of silently fading out.
Administrative
Advanced Eisenhower Matrix
Sort 20 tasks from your list into only two quadrants: important-not-urgent and important-urgent.
Leadership
The 90-Day Plan (Watkins)
In transition to a new role: 30 days listen, 30 plan, 30 execute. Avoid "prove myself immediately" trap.
Leadership
Managing a Micromanaging Boss
Instead of resisting excessive control, get ahead of it with frequent, detailed voluntary updates — they may stop monitoring once they feel they don't need to.
Parenting
Gentle Sleep Without Cry-It-Out
Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.
Parenting
Repairing Trust After a Teen's Boundary Violation (Lying, Sneaking Out)
Trust broken by lying or sneaking out is rebuilt gradually, not restored in one sentence — a realistic step-by-step protocol.
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.
Parenting
Finding Your Parent Community — Breaking Isolation
Parent isolation is the most hidden burden of special needs — actively seek parents who understand without explanation.
Digital & AI
Sustainable (No-Burnout) Cadence
Publish at cadence you can sustain 2 years, not a month. Daily is great but lethal.
Leadership
McKinsey's 3 Horizons: Balanced Growth
Invest in 3 time horizons together: current (H1), next growth (H2), future innovation (H3). Neglecting any = slow death.
Digital & AI
Reframe With "Explain Like I am 5"
Ask the model to explain a complex idea to a 5-year-old, then raise the level gradually.
Digital & AI
Complete Password Manager Migration Walkthrough
Migrate from browser-saved/memorized passwords to a dedicated password manager in one organized session, not gradually over months.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Social
The Recurring Light Neighbor Chat
Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.
Administrative
Zero-Based Headcount Review
Don't ask "do we need another hire?" — ask "if we started today with nobody, who'd we hire first?".
Administrative
Fast-Response Suggestion System
Collect improvement suggestions from staff, but the critical rule: respond within 48 hours to every one — no neglected box.
Administrative
Scope-Creep Guardrail
For every new addition request mid-project, apply one rule: it enters in exchange for something leaving, or waits for the next release.
Leadership
Moonshot Framing: 10x Not 10%
Instead of "How to improve 10%?", ask "How to achieve 10x?" to force the team to think from first principles.
Leadership
Interrupting Microaggressions
A small "innocent" comment wounds an employee. Your job as leader: interrupt immediately, respectfully, without trial.
Leadership
Ethical Decision-Making Under Commercial Pressure
When an urgent profit target conflicts with an ethical principle, write both sides explicitly on one page before deciding — don't let it be settled only in your head.
Parenting
Sex & Relationships with Honest Dialogue
Instead of "one awkward talk," 50 short talks across adolescence. That's how relational competence is built.
Parenting
Transition-to-Adulthood Planning for a Special-Needs Teen
The transition from a supportive school system to the adult world needs a plan starting in the teen years, not at sudden graduation.
Parenting
The Five-Minute Transition Warning
Abrupt transitions between activities ignite most child meltdowns — a simple advance warning prevents 80% of them.
Parenting
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.
Digital & AI
Knowing When NOT to Use AI at All
Write a personal list of situations where you exclude AI entirely — irreversible decisions needing purely human judgment.