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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.
60 results (expanded search) for "تقليل الضوء الأزرق مساءً"
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Professional
Word Halving
For each sentence, delete half words — becomes stronger.
Leadership
Regret Minimization (Bezos)
Imagine yourself at 80 looking back — which option causes the least regret?
Leadership
Blue Ocean Strategy
Instead of fighting in a red ocean (crowded market), create a blue ocean (new market, no competition).
Parenting
Math-Anxiety Reduction Technique for Parents
Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.
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.
Social
Evening Time Boundary
After 9 PM no work-replies — protect personal space with a ready phrase.
Digital & AI
Digital Boundaries with Family and Friends
"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Social
Voice Note vs Text Choice
Before sending, ask: is the content emotional (voice) or informational (text)?
Administrative
Vendor Consolidation
Count vendors per category — consolidating 2 similar drops price 15-25%.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Session Pre-Loading
Open files and prep environment 5 min before block.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Administrative
7-Question Delegation Brief
Before any delegation, answer 7 questions in writing — send them with the handover.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
Decision Matrix With 5 Axes
Compare options across 5 weighted axes; compute the highest sum.
Administrative
The 5 Whys for Root Causes
For each problem, ask "why?" five times in a row to reach the root cause.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Administrative
Future-State Value-Stream Map
After understanding current state: draw the "after" version and steps to get there.
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Administrative
Recurring Meeting Purge
Per recurring meeting: "does it produce decision/action?" — if no, kill it.
Administrative
Template Library
Every doc type written 3+× yearly has template — write once, use forever.
Administrative
Expectation-Setting Kickoff
Project first meeting: explicit expectations — scope, date, quality, comms, alarms.
Leadership
Working Agreement
5-7 detailed rules for daily team operations (meetings, replies, vacations, decisions).
Parenting
Executive-Function Scaffolding for a Disorganized Child
Disorganization isn't laziness — it's often an executive-function gap needing temporary external scaffolding, not repeated scolding.
Digital & AI
Explicit Negative Constraints
State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.
Digital & AI
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Digital & AI
Comprehensive Notification Permission Audit
Review every app with notification permission on your phone, and ask: does this notification serve me, or the company's engagement metrics?
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Social
Mood Journal 3x Daily
Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.
Parenting
Celebrate Sibling Differences
Each week, spotlight a different talent per child — no comparisons.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Professional
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Pomodoro Technique 25/5
Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Task Batching
Group similar tasks into one slot.
Administrative
Exception-Only Reporting
Don't report what went as expected. Report only what breached the allowed threshold — silence is reassurance.
Leadership
Devil's Advocate
Designate one person — or take the role yourself — as official critic before approving any major decision.
Leadership
Town-Hall Q&A Preparation Technique
Before any open forum, write the 10 hardest expected questions and answer them in writing — never improvise live.
Leadership
Transparency About Mistakes as a Leader
Admit your leadership mistake to your team within 48 hours of discovering it — delay is later read as an attempt to hide it, not forgetfulness.
Parenting
Choice Over Command
Offer your child two bounded choices instead of a direct command — cuts resistance 70%.
Parenting
Welcoming the New Sibling
Prepare your firstborn for a sibling's arrival — before birth, during, and the first three months.
Parenting
Supporting a Teen Through a Friendship Breakup
A teen's friendship breakup can hurt like a romantic one — don't minimize it with "you'll find other friends."
Parenting
Managing Holiday/Travel Routine Disruption
Keep 3 fixed "anchors" from your child's routine during travel — the rest of the routine can flex freely.