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.
60 results (expanded search) for "تقليل تدريجي"
Parenting
Celebrating Incremental Academic Progress Ritual
The final grade doesn't show progress — a weekly ritual comparing your child only to himself, not an external standard.
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
Building Your Manager's Trust Incrementally
Request one small, measurable step of greater responsibility, deliver it with documented excellence, then request the next step — not one big leap at once.
Parenting
Pretend-Play Scaffolding Through Progressive Stages
Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.
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.
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Parenting
Math-Anxiety Reduction Technique for Parents
Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
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.
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.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Parenting
Zone of Proximal Development Scaffold
Offer a challenge slightly harder than he can solo, and gradually less scaffolding.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
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
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.
Social
Voice Note vs Text Choice
Before sending, ask: is the content emotional (voice) or informational (text)?
Administrative
Point of No Return Identification
Identify when the project becomes uncancelable — decide before, not after.
Administrative
Vendor Consolidation
Count vendors per category — consolidating 2 similar drops price 15-25%.
Parenting
Graduated Autonomy Granting
Hand your teen one new decision each month — Lisa Damour's autonomy-training plan.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
View from Above
Imagine yourself from above, then orbit, then galaxy — your issues shrink.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
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
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
Probe Final Price
Ask "is this your best?" 3 times — opponent lowers.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
Professional
Mentor Search
Don't ask "be my mentor" — ask "20 min on specific decision" 6 times until relationship becomes natural.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Professional
Coffee Chat Question Bank
Prepare 10 deep questions before any coffee chat — converts pleasantries to relationship.
Social
Graduated Vulnerability
Disclose vulnerability across 4 escalating levels — full reveal follows proven trust.
Social
Graceful Exit From a Text Thread
End a drawn-out text thread with a warm closing line instead of silently fading out.
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
Advanced Eisenhower Matrix
Sort 20 tasks from your list into only two quadrants: important-not-urgent and important-urgent.
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).