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 "ثلاثون يوما تجربة"
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
14-Day Trial Before Subscription
Don't subscribe to a new tool before truly using it 14 days in real workflow.
Social
Social Comparison Trap
Identify 3 accounts you follow that trigger negative comparison — unfollow for 30 days.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Professional
First 90-Day Plan
In new role, listen 30 days, plan 30, execute 30 — don't reverse order.
Professional
Tiny Habit Stacking
Don't target "meditate 30 min" — target "one breath after coffee".
Administrative
Kotter's 8 Stages of Change
Every successful change passes 8 steps in order — skipping any = likely failure.
Administrative
Internal Audit Prep
30 days before audit: self-review controls — find gaps before auditor does.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Professional
After-Action Review
After project/event, 4 questions: expected, actual, why, lesson for next time.
Leadership
Experimentation Mindset for Adaptive Problems
There's no ready solution for adaptive problems — treat your next solution as a small learnable experiment, not a final plan that must succeed on the first try.
Leadership
Saying Yes to a Bad-Seeming Idea to Test It Cheaply
When an idea seems intuitively bad but its test cost is low, approve it as a cheap experiment instead of rejecting it on intuition alone.
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Parenting
Finding Your Parent Community — Breaking Isolation
Parent isolation is the most hidden burden of special needs — actively seek parents who understand without explanation.
Digital & AI
30-Day Social Media Fast Protocol
Delete social apps (not just deactivate the account) for a full 30 days, with a conscious reintegration plan afterward.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Memento Mori
Daily remember you will die — clears priorities fast.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Psychological
Outsider Witness Map
Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Flow Activity
Find an activity where you lose time — this is flow.
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.
Psychological
Letter to Future Self
Write to self in 10 yrs — reveals vision and inspires.
Psychological
Three-Word Year Theme
Pick 3 words for next year — focuses decisions.
Professional
Grayscale Phone
Turn phone to grayscale — reduces appeal 50%+.
Professional
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Professional
Skills-Gap Audit
Compare your skills to a dream job's requirements, identify 3 gaps to close in 90 days.
Professional
Career Pivot Risk Map
Before pivoting to new field, map 5 risks and 3 cheap experiments before full leap.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
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
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
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
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Rebalance Sibling Tension
Use a relationship grid to analyze sibling dynamics and discover your assigned role.
Social
Discover Their Real Love Language
Don't assume your partner's love language — test it with three situations this week and compare reactions.
Administrative
No-Meeting Day
Reserve a full weekday for deep work and protect it like an unmissable doctor's appointment.
Administrative
"What If I'm Gone?" Audit
If you vanished for two weeks with no contact, what stops? That's your urgent delegation list.
Administrative
WOOP Implementation Intentions
Four steps: Wish, Outcome, Obstacle, Plan — turn intention into behavior.
Administrative
12-Week Year Quarterly Review
Treat every 12 weeks as a full year with goals, measures, and review rhythm.
Administrative
Advanced Eisenhower Matrix
Sort 20 tasks from your list into only two quadrants: important-not-urgent and important-urgent.
Administrative
"Kill or Develop" Challenge for Active Projects
Each active project: continue or kill? No "waiting" middle ground.
Administrative
Project Risk Register
A living table of every project risk: probability, impact, owner, action.
Administrative
Project Commitment Pyramid
Classify every commitment: fixed (must), negotiable (should), optional (could).
Administrative
"Consider the Opposite" Practice
Before confirming a decision, spend 10 minutes writing the counter-case forcefully.