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.
22 results (expanded search) for "تسجيل الصدمة"
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Psychological
Exile Unburdening
Most painful parts were exiled — freeing them needs long compassion.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
Social
Master Voice Notes
Use voice notes efficiently: under 90 sec, segmented, title-first.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Digital & AI
Digital Feynman Technique
Record 5-min video explaining what you learned to a 12-year-old. Gaps expose themselves.
Social
Separate Fact from Interpretation
Write the situation in two columns: a fact a camera could record, and your interpretation.