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 "تكرار التجربة أسبوعيًّا"
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Flow Activity
Find an activity where you lose time — this is flow.
Digital & AI
Iterative Refinement, Not Restart
Instead of rewriting the prompt, say "this part good. this part fix to X". 4 rounds = perfect output.
Digital & AI
Spaced Repetition (Anki)
Anki + 20 cards daily = 95%+ lifelong retention. Memory is craft, not gift.
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.
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
After-Action Review
After project/event, 4 questions: expected, actual, why, lesson for next time.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Administrative
FAQ from Support Tickets
Track last 100 support tickets — top 20 repeats = your FAQ page.
Leadership
Message Discipline: 3 Points No More
In crisis, only 3 points per message. Audience can't absorb more. Repetition builds understanding.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Professional
25 Headlines
For each article/post, write 25 headlines before picking one — last 5 win quality.
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.
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
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Administrative
Post-Mortem Library
Each major incident/issue: written post-mortem — saved in searchable library.
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Leadership
Team Debrief After a Major Win (Not Just Failures)
After a major success, hold a structured "after-action review" asking: what exactly did we do right, and how do we deliberately repeat it — not just "what did we get wrong".
Parenting
Praising Process Over Outcome — A Deepening
Beyond "good job": a specific 3-part formula linking praise to the actual strategy used.
Digital & AI
Password Manager Onboarding
Replace all reused passwords in 30 days. One manager, one strong master.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
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
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
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
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Professional
Probe Final Price
Ask "is this your best?" 3 times — opponent lowers.
Professional
1-on-1 Agenda Ownership
Don't let manager set 1-on-1 agenda — send 3 points one hour before meeting.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
No-Decision Audit
Each month, list 5 decisions you didn't make — postponing IS a decision.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Professional
Personal CRM
Create sheet of your 100 key relationships, last contact, next planned.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Professional
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
Social
Reflective Listening
Paraphrase what you heard before responding — speaker confirms you heard.
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Administrative
Stakeholder Map Before Delegating
Before delegating a sensitive task, map who must know and who must agree.
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Administrative
Mendelow Power-Interest Grid
Each stakeholder: place in quadrant (high/low power × high/low interest) — each quadrant has strategy.