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 ندم"
Leadership
Regret Minimization (Bezos)
Imagine yourself at 80 looking back — which option causes the least regret?
Professional
Word Halving
For each sentence, delete half words — becomes stronger.
Parenting
Math-Anxiety Reduction Technique for Parents
Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.
Administrative
Decision Matrix With 5 Axes
Compare options across 5 weighted axes; compute the highest sum.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Social
Let Me Think and Get Back to You
Do not commit on the spot. Request 24 hours to think before any new obligation.
Psychological
Self-Compassion Friend Letter
Write what your dearest friend would say in your worst moment.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Rewriting Failure Story
The story you tell about failure shapes your feeling — rewrite with broader truth.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
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%.
Administrative
Task Audit Then Automate
Don't automate before knowing what's worth it — log a week, analyze, then act.
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Psychological
What Truly Matters?
Ask yourself the single question that distinguishes real decisions from distractors.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
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.
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.
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.
Professional
Lateral Move Evaluation
Before accepting lateral move, evaluate on 5 axes: learning, network, visibility, stretch, energy.
Professional
Personal Board of Directors
Appoint 5 people as your "personal career board" and review big decisions with them annually.
Professional
10/10/10 Rule
Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?
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
"Consider the Opposite" Practice
Before confirming a decision, spend 10 minutes writing the counter-case forcefully.
Administrative
The 5 Whys for Root Causes
For each problem, ask "why?" five times in a row to reach the root cause.
Administrative
Worst-Best-Expected Scenario Analysis
Each big decision: 3 numeric scenarios, not "hope for the best".
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).
Leadership
Strengths Team Map
Identify top 5 strengths per member, plot them on a map, discover gaps and duplications.
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
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?
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
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Professional
Free sample · no sign-in
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.