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 عند الحاجة للدعم"
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Social
Shared Need Question
Deep in conflict, ask: "What is the shared need we are both trying to meet?"
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
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.
Professional
Stop at 80% Rule
Stop at 80% — don't bury in 20% perfectionism.
Social
The Common Need Question
Convert "me vs you" into "us vs the problem" with one question about a shared need.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Professional
WOOP Protocol
For each goal: Wish → Outcome → Obstacle → Plan.
Administrative
FAQ from Support Tickets
Track last 100 support tickets — top 20 repeats = your FAQ page.
Social
Ask "What Do I Need?"
When triggered, ask self: "what unmet human need?".
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
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
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Psychological
"I Am Safe Now" Anchor
In flashback, anchor present with 3 sensory facts.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Professional
Graceful Exit Plan
Define how to exit failed negotiation without burning bridges.
Professional
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Professional
25 Headlines
For each article/post, write 25 headlines before picking one — last 5 win quality.
Professional
Personal Mission Statement
Write 50-word mission describing your life calling, read every morning.
Professional
Compassion Fatigue Check
If in helping work, answer 5 monthly questions revealing compassion fatigue.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Decision Stress Test
Before big commitment: "what if X drops 50%?" Test plan robustness.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Administrative
Dashboard Hygiene
Every quarter: review dashboard — drop unused, add needed, refresh targets.
Administrative
Rolling Quarterly Forecast
Instead of rigid annual budget: rolling 4-quarter forecast, refreshed quarterly.
Parenting
Zone of Proximal Development Scaffold
Offer a challenge slightly harder than he can solo, and gradually less scaffolding.
Parenting
Confident Separation Ritual
A short, honest, predictable goodbye — shrinks separation anxiety at daycare/grandparents.
Digital & AI
Self-Critique: Review Your Own Answer
After the model answers, ask it to critique its own answer and improve it before final delivery.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Professional
Read-Aloud Edit
Read draft aloud. Every stumble = sentence needing edit.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Administrative
30-Minute Automation Opportunity Audit
Pick a task, compute: frequency x duration x doer's wage. If result > 5,000 USD annually, automate it.
Administrative
The "Never Delegate This" List
Identify 5-7 tasks that must stay with you, so you delegate everything else with peace.
Administrative
The Andon Cord: Everyone's Stop Authority
Give every employee the right to halt the process instantly upon spotting a defect, without waiting for manager approval.
Administrative
Zero-Based Software Stack Audit
Assume the company has zero software tools today, and rebuild the tool list from scratch based only on actual need.
Leadership
70% Information Decision Rule (Bezos)
Don't wait for 90% information; major decisions are made at 70% — beyond that is costly delay.
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Leadership
Sunk Cost Release
Effort and money already spent are unrecoverable — ignore them when evaluating continue vs exit.
Leadership
Remote Team Cohesion Rituals
Design 3 simple weekly rituals that compensate for missing "office watercooler" spontaneity in remote teams.
Parenting
Transition-to-Adulthood Planning for a Special-Needs Teen
The transition from a supportive school system to the adult world needs a plan starting in the teen years, not at sudden graduation.
Digital & AI
Creator Income Diversification
Map your current income — if 80%+ comes from one source (platform ads, one client), you're in real danger at the first algorithm shift.