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.
15 results (expanded search) for "تفسير"
Social
Separate Fact from Interpretation
Write the situation in two columns: a fact a camera could record, and your interpretation.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Social
The "Seen, No Reply" Anxiety
When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Social
Curiosity Without Judgment
When acts oddly, ask "why did he do that?" with curiosity not critique.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Rewriting Failure Story
The story you tell about failure shapes your feeling — rewrite with broader truth.
Social
Reading Silence Across Cultures
Before reading a colleague's silence in a meeting, ask: is it thinking, respect, or deferred refusal?
Social
Two-Chair Perspective Switch
Sit in your chair, then mentally move to the other person's chair and retell the situation from their view.
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.