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 "تكرارها عدة مرات باليوم"
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Professional
Stop at 80% Rule
Stop at 80% — don't bury in 20% perfectionism.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
10/10/10 Rule
Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?
Administrative
"No Agenda, No Meeting" Rule
Decline any meeting without a written agenda — politely cancel and request one.
Leadership
Listening Before Advising: The 3:1 Rule
In every leadership conversation, listen 3 minutes for every 1 you speak. Advice after understanding, not before.
Digital & AI
Red-Teaming Your Own AI-Assisted Work
After completing AI-assisted work (report, presentation, plan), ask AI itself to attack the work as a strict external critic before submission.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Professional
Kawasaki 10/20/30 Rule
10 slides, 20 minutes, 30pt minimum font — a formula that saves your presentations from clutter and boredom.
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.
Social
The Seven-Second Pause Rule
After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.
Administrative
No-Agenda-No-Meeting Rule
Refuse to attend or hold any meeting whose agenda did not arrive 24 hours prior, no exceptions.
Leadership
70% Information Decision Rule (Bezos)
Don't wait for 90% information; major decisions are made at 70% — beyond that is costly delay.
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
Leadership
Ask, Don't Tell: The Manage-Up Rule
When you need to influence your manager, don't tell them the solution. Ask a question leading them. Their ownership > yours.
Parenting
No-Comparison Rule
Forbid yourself from comparing one child to another, publicly or privately.
Digital & AI
The Two Independent Sources Rule
Do not use AI-sourced info before verifying it in two independent external sources.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
6-Month Rule for New Tech
Don't adopt new tech until 6 months post-launch — time exposes flawed vs valuable.
Digital & AI
AI-Assisted Spaced Retrieval
After a Socratic learning session, ask AI to generate retrieval questions at increasing intervals (1 day, 3 days, a week) instead of relying on random memory.
Digital & AI
One Tool, One Job Rule
Before adding a new tool, verify it doesn't duplicate a job an existing tool already does — overlap costs more time and money than it saves.
Digital & AI
AI-Assisted Decision Journaling
Before a big decision, ask AI to surface your biases through questions (not give the answer), then log the decision and prediction for later review.
Digital & AI
AI-Assisted Negotiation Preparation
Before an important negotiation, use AI to simulate the other side's likely responses and rehearse your replies, not to write a script you read verbatim.
Professional
25 Headlines
For each article/post, write 25 headlines before picking one — last 5 win quality.
Parenting
Adult Skills Before Departure
20 practical skills (cooking, laundry, car-check, bill-paying, first-aid) teen masters before 18.
Professional
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Professional
Compassion Fatigue Check
If in helping work, answer 5 monthly questions revealing compassion fatigue.
Social
Join a New Community
Join a new community (mosque, club, org) with the 12-meeting rule before judging fit.
Digital & AI
Inbox Zero
Rule: per email, one decision: reply in 2 min, delegate, defer, or delete. No "later".
Digital & AI
Family Screen-Time Transparency Dashboard Habit
The whole family (parents and children) shares the weekly screen-time report openly — mutual transparency ends the "the rule is just for me" feeling.
Parenting
Collaborative Curfew Negotiation
Turn curfew from an imposed decree into a negotiated agreement, giving your teen real voice within clear limits.
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.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Voo Vocalization
Long low "Voo" sounds stimulate vagus nerve and calm heart.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Psychological
"I Am Safe Now" Anchor
In flashback, anchor present with 3 sensory facts.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Professional
80/20 Demand Prioritization
Of 10 demands, 2 deserve 80% of your power. Focus there.
Professional
Difficult Feedback Rehearsal
Before tough talk, role-play as recipient and respond to your script — uncover blow-up points.
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
3-Sentence Email
Every email = 3 sentences or less. If can't, call.
Professional
Third-Party Introduction
Instead of cold outreach, ask mutual connection for warm intro with ready phrasing.