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.
43 results (expanded search) for "تمرين تحمّل مقصود"
Parenting
Boredom Tolerance
Don't rescue your child from boredom — boredom is a creative gap, not a crisis.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Social
The Intentional Date-Night Structure
Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.
Psychological
Voluntary Discomfort
Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.
Professional
80/20 Demand Prioritization
Of 10 demands, 2 deserve 80% of your power. Focus there.
Leadership
Red-Team Exercise
Task a separate team with attacking your plan as if they were a smart adversary — before reality discovers it.
Leadership
Kill the Company: Self-Disruption Exercise
Gather team, ask: "How could you destroy our company in 5 yrs?". Answers = vulnerabilities to fix before a competitor does.
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.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Leadership
70% Information Decision Rule (Bezos)
Don't wait for 90% information; major decisions are made at 70% — beyond that is costly delay.
Leadership
Team Celebration Design (Not Just Problem-Solving)
Design a deliberate celebration after a real achievement, with the same effort you invest in problem-solving meetings — celebration is a leadership skill to practice.
Parenting
Observing Sensitive Periods
Learn to spot Montessori "sensitive periods" (order, language, movement, senses) so you offer the right environment at the right time.
Parenting
Sensory-Friendly Outing Planning
Plan a family outing with a proactive sensory-trigger scan, not reliance on luck.
Parenting
Advocating for Unstructured Outdoor Play
An outdoor hour with no plan, no instructor, no goal — the most valuable investment in your child's growth that appears in no school report.
Parenting
Age-Graduated Patience Progression in Strategy Games
Beyond generic "board game nights" — precisely match game complexity to your child's current capacity for waiting and planning.
Digital & AI
Home Screen, 6 Apps Only
Phone home screen: 6 tools only (clock, maps, calculator, camera, messages, alerts).
Social
The Four-Step Specific Apology
Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".
Social
Adapt Your Critique Style
French/Dutch tolerate direct critique; East-Asian needs it wrapped.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Leadership
Building Psychological Safety on Edmondson's Model
Teams with high psychological safety perform 4x better. This exercise measures and raises it in your team.
Leadership
Responding to the Innovator's Dilemma
Your current profitable products kill your future innovations. This exercise spins off an innovation unit before too late.
Digital & AI
Separating Professional and Personal Identity Across Platforms
Consciously decide which platform is purely professional, which is personal, and which is deliberately mixed — instead of unintentional mixing that harms both.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Social
Cross-Cultural Gift-Giving Rules
Before gifting a foreign colleague, check 3 common cultural pitfalls that could turn it into an insult.
Administrative
Kotter's 8-Step Change Model
Don't launch a major organizational transformation without first building a guiding coalition and a sense of urgency — the two most-skipped steps.
Leadership
Conflict with Your Manager: DESC Model
Manager crossed a line or made an error affecting you. DESC: Describe, Express, Specify, Consequence. Each in a sentence.
Leadership
Silence as a Coaching Tool
After every powerful question you ask, count a full 7 seconds of silence before speaking again — the deepest answers come after silence, not before it.
Parenting
Bunny Breath
A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.
Parenting
Weekly Kindness Curriculum
A small act of kindness your child plans weekly — builds the moral brain early.
Parenting
Flexible Routine, Not Rigid
Autistic/ADHD child needs strong but not rigid routine — distinguish predictability from inflexibility.
Digital & AI
Family Tech Agreement
Family sits, writes 7 collective rules about screens. All sign. All accountable.