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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.
16 results (expanded search) for "تعرّض متدرّج"
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
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.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Parenting
Graduated Autonomy Release
Each year after 13 = a new autonomy level. Plan it openly instead of suddenly granting at 18.
Social
Graduated Vulnerability
Disclose vulnerability across 4 escalating levels — full reveal follows proven trust.
Parenting
Graduated Autonomy Granting
Hand your teen one new decision each month — Lisa Damour's autonomy-training plan.
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
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Voluntary Discomfort
Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.
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
Six of Aron's 36 Questions
Trade six escalating-depth questions with a close person to deepen intimacy in 30 minutes.
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.
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
Designing a Chore System by Age
Household chores precisely matched to each age — not random tasks that overestimate or underestimate capability.