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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.
60 results (expanded search) for "خطة تسعين ثانية جديدة"
Professional
First 90-Day Plan
In new role, listen 30 days, plan 30, execute 30 — don't reverse order.
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Professional
30-Second Elevator Pitch
Prepare a 30-second pitch that describes what you do, for whom, and why it matters — so you never fumble at a chance meeting.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Professional
30-Second Elevator Pitch
Summarize project in 30 sec capturing stranger's interest.
Social
The 20-Second Elevator Encounter
Prepare one line that works for any brief encounter under 20 seconds (elevator, hallway, queue).
Digital & AI
6-Month Rule for New Tech
Don't adopt new tech until 6 months post-launch — time exposes flawed vs valuable.
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Social
Micro Mood-Repair Technique
When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.
Social
30-Second Daily Recognition
Write a specific SBI thank-you to one colleague every day for two weeks.
Digital & AI
Spot Phishing in 30 Seconds
Before clicking any email link: check full sender, hover URL, urgency, spelling.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Professional
Skills-Gap Audit
Compare your skills to a dream job's requirements, identify 3 gaps to close in 90 days.
Professional
Conference Goal Setting
Before any conference, set 3 people to meet and 3 questions for each.
Leadership
The 90-Day Plan (Watkins)
In transition to a new role: 30 days listen, 30 plan, 30 execute. Avoid "prove myself immediately" trap.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Professional
Stretch Project Volunteering
Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.
Social
Master Voice Notes
Use voice notes efficiently: under 90 sec, segmented, title-first.
Administrative
Decision Stress Test
Before big commitment: "what if X drops 50%?" Test plan robustness.
Digital & AI
Plan Before Execute: Outline Then Run
Ask the model to write a numbered plan first and wait for your approval before executing.
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Administrative
Exit-Clause Review Before Signing
Before signing: exit options? notice? penalties? data handoff?
Digital & AI
2FA on Every Important Account
Email + bank + social + cloud: 2FA required. SMS is weak — use Authenticator app or physical key.
Digital & AI
Reset the Algorithm
Every 3 mo, delete history + watched + watch only specific content 1 week. Algorithm relearns from scratch.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Memento Mori
Daily remember you will die — clears priorities fast.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Stimulus-Response Gap
Between event and reaction — there's a gap. You choose in it.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Professional
Ideal Week Planning
Draw ideal week before others fill it.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Graceful Exit Plan
Define how to exit failed negotiation without burning bridges.
Professional
5-Question Prep
5 questions before any presentation: who, why, what, how, what next.
Professional
Callback Closing
In ending, return to opening story — completes arc.
Professional
Pre-Mortem
Before executing decision, imagine it failed in a year, enumerate most likely failure causes.
Professional
SMART Goal Rewrite
Convert 3 vague goals into Specific-Measurable-Achievable-Relevant-Time-bound.
Professional
WOOP Protocol
For each goal: Wish → Outcome → Obstacle → Plan.
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Follow-Up Template
After any meeting, within 24h: thanks, something enjoyed, concrete next-24h step.
Professional
Annual Relationship Audit
Each December, classify 50 people: adds/drains/neutral — adjust your time.
Professional
Tiny Habit Stacking
Don't target "meditate 30 min" — target "one breath after coffee".
Social
Weekly Family Meeting
Create a 30-min weekly family meeting with fixed agenda: gratitude, challenge, plan.
Social
Holiday Stress Defuser
Plan holidays 2 weeks ahead: who, where, when, presence boundaries, polite exit.