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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.
39 results (expanded search) for "تمنّيات ذاتية"
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Psychological
Self-Eulogy Writing
Write your eulogy as if delivered for you — discover deep values.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Professional
Personal SWOT
Apply SWOT framework to your current career in 30 minutes.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
Career Capital Audit
List every rare and valuable skill you've accumulated — it's your currency to negotiate freedom.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Social
"I-Statement"
Instead of "you always...", say "I feel ... when X happens".
Social
Positive Assertion
Praise self publicly when deserved: "I did well" — breaks toxic humility.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Administrative
Delegate Outcome, Not Method
Describe the outcome in 3 sentences, let the employee pick the path.
Administrative
12-Week Year Quarterly Review
Treat every 12 weeks as a full year with goals, measures, and review rhythm.
Administrative
FAQ from Support Tickets
Track last 100 support tickets — top 20 repeats = your FAQ page.
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Leadership
Four-Dimensional Energy Portfolio
Your energy = 4 dimensions: physical, mental, emotional, spiritual. Rate 1-10 and plan for weakest.
Leadership
Personal Values Clarification
Identify 5 core values and verify your decisions actually reflect them.
Leadership
Integrity Audit
Each quarter, audit: does what I say match what I do?
Parenting
Natural Consequences Over Punishment
Let reality teach your child when safe — stronger than any imposed punishment.
Parenting
Relationship with Homework, Not the Homework
Don't sit and solve with your child — sit nearby supporting his relationship with work.
Parenting
Peer Pressure Scripts
Drill your teen on 5 ready scripts to use facing peer pressure, before the situation hits.
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.
Digital & AI
Monthly Self-Search
Each month's start, search your name on Google and review the first 3 result pages.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Bio Voice Consistency
Your bio across platforms says same thing, same tone, same values. Even at different lengths.
Digital & AI
One-Platform-Only Experiment
For 2 weeks, pick just one social platform to use, and temporarily delete the rest — measure the difference in time and mental energy.
Digital & AI
Social Comparison Awareness Journal
Log every time you feel envy or inadequacy after seeing a post — awareness of the pattern is the first step to breaking the deliberately designed comparison trap.
Digital & AI
Burnout-Prevention Posting Cadence
Set a weekly posting ceiling based on your sustainable energy, not on what the algorithm or competitors dictate.
Digital & AI
LinkedIn Profile Accuracy Audit
Review every line in your professional profile — dates, achievements, titles — ensuring it's exactly accurate, not inflated.
Psychological
DEAR MAN for Effective Asking
Seven elements that turn a confused request into a clear respectful message that can be refused without breaking the relationship.