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 "خمسة عشر دقيقة تقييم شامل"
Parenting
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Administrative
30-Minute Automation Opportunity Audit
Pick a task, compute: frequency x duration x doer's wage. If result > 5,000 USD annually, automate it.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
Psychological
Ten-Values Compass
Identify the living values you want guiding behavior across ten life domains.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Leadership
Greenleaf's 10 Principles of Servant Leadership
Self-rate on Robert Greenleaf's 10 classic principles. Where's the gap between what you say and what you do?
Leadership
Inclusive Hiring Panel Design
Deliberately (not accidentally) diversify the interview panel and define written evaluation criteria before seeing any candidate — consistency protects against individual bias.
Professional
Lateral Move Evaluation
Before accepting lateral move, evaluate on 5 axes: learning, network, visibility, stretch, energy.
Administrative
ICE Scoring for Initiatives
Score each initiative Impact x Confidence x Ease (1-10 each), execute by score order.
Professional
5-Question Prep
5 questions before any presentation: who, why, what, how, what next.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Administrative
Vendor Scoring Matrix
Don't pick vendor "by gut" — score on 6 dimensions with weights, pick by points.
Leadership
Inclusive Meeting Design (Async Options, Rotating Facilitation)
Add an asynchronous written channel to every important meeting, and rotate the facilitator role among team members — meetings stop being monopolized by one communication style.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
No-Screen First 30 Min
First 30 min of day — no phone. Everything changes.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Leadership
5 Dysfunctions of a Team Audit (Lencioni)
Audit your team across five layered levels: trust, conflict, commitment, accountability, results.
Parenting
Free sample · no sign-in
Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Digital & AI
90-Minute Deep Work Block
Block 90 daily min for deep work with no phone, email, or colleagues — with a fixed startup ritual.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Administrative
The "Never Delegate This" List
Identify 5-7 tasks that must stay with you, so you delegate everything else with peace.
Administrative
Consult 5 Different People
Before big decisions, consult 5 from varied lenses (expertise, age, culture, bias).
Administrative
ADKAR Readiness Diagnosis
Each affected employee: score 5 dimensions — awareness, desire, knowledge, ability, reinforcement.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Administrative
Recurring Meeting Purge
Per recurring meeting: "does it produce decision/action?" — if no, kill it.
Professional
Personal Career SWOT
Map your career strengths, weaknesses, opportunities, and threats in 30 minutes — and see your next move clearly.
Social
Naming the Other's Feeling Precisely
Do not say "I know how you feel". Name the feeling with a precise word and verify it.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Parenting
Special Time Named by Your Child
Let your child pick the 15-min special-time activity weekly — his decision start to finish.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Social
5-Whys Drill on a Deep Conflict
Ask "why?" five times on a recurring fight's root — discover the real cause.
Administrative
Fifteen-Minute Standing Meeting
Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Leadership
Bank of 10 Powerful Questions
Memorize 10 coaching questions that open any conversation, replacing answers 80% of the time.
Digital & AI
Password Manager in 30 Minutes
One strong master password + password manager = more secure than 95% of people.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Digital & AI
Comprehensive Notification Permission Audit
Review every app with notification permission on your phone, and ask: does this notification serve me, or the company's engagement metrics?
Digital & AI
Comprehensive App Permissions Audit
Review every app with access to camera, microphone, location, or contacts, and revoke every permission not actually needed.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Burn-After-Writing
Write a full angry letter uncensored, then destroy it — you're freed.
Psychological
27 Emotions Map (Cowen-Keltner)
Search the 27-emotion list instead of basic 5 — discover self deeper.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.