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 "تعرّض مقصود للانزعاج"
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Social
The Intentional Date-Night Structure
Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.
Psychological
Voluntary Discomfort
Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
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
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Leadership
Team Celebration Design (Not Just Problem-Solving)
Design a deliberate celebration after a real achievement, with the same effort you invest in problem-solving meetings — celebration is a leadership skill to practice.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Digital & AI
Separating Professional and Personal Identity Across Platforms
Consciously decide which platform is purely professional, which is personal, and which is deliberately mixed — instead of unintentional mixing that harms both.
Social
Cross-Cultural Gift-Giving Rules
Before gifting a foreign colleague, check 3 common cultural pitfalls that could turn it into an insult.
Parenting
Weekly Kindness Curriculum
A small act of kindness your child plans weekly — builds the moral brain early.