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.
57 results (expanded search) for "تدرّج 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.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
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.
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.
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
Parenting
Graduated Autonomy Release
Each year after 13 = a new autonomy level. Plan it openly instead of suddenly granting at 18.
Psychological
27 Emotions Map (Cowen-Keltner)
Search the 27-emotion list instead of basic 5 — discover self deeper.
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
Graduated Vulnerability
Disclose vulnerability across 4 escalating levels — full reveal follows proven trust.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
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
Graduated Autonomy Granting
Hand your teen one new decision each month — Lisa Damour's autonomy-training plan.
Parenting
Expanding the Emotion Lexicon
Teach your child 50 feeling words (not just "sad": frustrated, hopeless, let-down, broken). Precision = regulation.
Digital & AI
Age-Appropriate Social Media Onboarding Conversation
Before allowing your child's first social media account, hold a structured conversation (not a lecture) covering privacy, strangers, and social comparison.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Social
Label Other's Emotion Precisely
Replace "you seem upset" with wheel-precise: "you seem frustrated because...".
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
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.
Parenting
Designing a Chore System by Age
Household chores precisely matched to each age — not random tasks that overestimate or underestimate capability.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
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.
Leadership
Anatomy of a Difficult Conversation (Stone & Heen)
3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.
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
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.
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
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
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
Six of Aron's 36 Questions
Trade six escalating-depth questions with a close person to deepen intimacy in 30 minutes.
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.
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.
Digital & AI
Grayscale Phone
Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.
Administrative
Kaizen Blitz Week
Dedicate five full days for a focused team to solve one problem at the root — not an hour-a-week meeting for months.
Parenting
Gentle Sleep Without Cry-It-Out
Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.
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.