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.
24 results (expanded search) for "تدوين لحظي"
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Professional
Decision Journal
For every important decision, log: situation, options, expectation, reason — review after 6 months.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Stimulus-Response Gap
Between event and reaction — there's a gap. You choose in it.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Real-Time Not Saved
Don't hoard feedback until annual review — give within 24 hours of event.
Parenting
Daily Strength-Spotting Ritual
Not a generic slogan ("every child is special") but a specific daily ritual documenting one actual strength the parent witnessed today.
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.
Digital & AI
Tech-Free Vacation Planning
Before your next trip, explicitly plan a screen-reduced vacation — deciding in advance is far easier than resisting in the moment mid-trip.
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
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
Regret Minimization (Bezos)
Imagine yourself at 80 looking back — which option causes the least regret?
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
Leadership
Personal Values Clarification
Identify 5 core values and verify your decisions actually reflect them.
Digital & AI
Replacing the Scroll Trigger With a Substitute Habit
Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.