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 "خمس خطوات لإعادة البناء المعرفي"
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Social
5-Whys Drill on a Deep Conflict
Ask "why?" five times on a recurring fight's root — discover the real cause.
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Digital & AI
Multi-Step AI Workflow Design
Break a big task into 4-6 sequential steps, each a separate prompt + human verification.
Digital & AI
Multi-Step Agentic Prompting With Clear Limits
When delegating a multi-step chained task to the model, define mandatory human-review checkpoints before continuing.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Social
Four-Part Apology
Name the act, acknowledge impact, commit to change, ask for repair — an apology that mends.
Leadership
Porter's 5 Forces: Anatomizing Your Industry
Your industry isn't just war on competitors. 5 forces determine your profit. Ignoring = slow bankruptcy.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Social
Free sample · no sign-in
Five Minutes of Full-Attention Listening
Give the other person five full minutes of attention with no interruption or advice, then summarize what you heard.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Administrative
Five-Level Delegation Ladder
Delegate each task at one of five explicit levels instead of just "do it" or "don't".
Leadership
Porter's Five Forces: Dissecting Industry Profitability
Analyze five competitive forces to understand why your industry is profitable (or not) and who captures the value.
Leadership
5 Dysfunctions of a Team Audit (Lencioni)
Audit your team across five layered levels: trust, conflict, commitment, accountability, results.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Administrative
Future-State Value-Stream Map
After understanding current state: draw the "after" version and steps to get there.
Parenting
Sibling Fight Mediation
Don't judge between your kids in a fight — teach them to resolve via 5-step protocol.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Professional
5-Question Prep
5 questions before any presentation: who, why, what, how, what next.
Social
The Four-Step Specific Apology
Apologize with: name the act, the impact, take ownership, repair step. No "sorry if...".
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.
Parenting
The Five-Minute Transition Warning
Abrupt transitions between activities ignite most child meltdowns — a simple advance warning prevents 80% of them.
Administrative
Current-State Process Map
Map the process as-is (not as-wished): every step, decision, delay.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Professional
Weekly Feedback Habit
Every Friday, write 3 feedbacks (positive + constructive) for 3 people and deliver by Monday.
Administrative
One-Page Dashboard
Summarize the health of your operation on one page with just five metrics, refreshed weekly.
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Parenting
Mediating Sibling Conflict, Not Ruling
Instead of deciding "who's right," let them resolve conflict themselves via a 4-step protocol.
Parenting
Training Siblings to Mediate Their Own Disputes
Teach them mediation steps before conflict — not during it — so they become their own mediators, not always needing your verdict.
Psychological
Mindful Walking
Walking 10 steps with full awareness — meditation needing no chair.
Professional
Backwards Planning
Start from goal end-date, draw steps backwards to today.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Social
Graduated Social Exposure
A 10-step ladder (from "smile at a passerby" to "deliver a speech") climbed weekly.
Administrative
ADKAR Model for Individual Change
Before any change goes live, ensure each employee passes five gates: Awareness, Desire, Knowledge, Ability, Reinforcement.
Administrative
The 5 Whys for Root Causes
For each problem, ask "why?" five times in a row to reach the root cause.
Administrative
Kotter's 8 Stages of Change
Every successful change passes 8 steps in order — skipping any = likely failure.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Parenting
Play as a Repair Tool After Conflict
After yelling or conflict with your child, five minutes of genuine play repairs the bond faster than any lengthy verbal explanation.
Digital & AI
Chain-of-Thought: "Think Step by Step"
Ask the model to decompose the problem and show its reasoning before answering, raising accuracy on complex tasks.
Professional
Task Stripping
Per task: essential? Delete rest.
Parenting
Repair After Rupture
When you lose your calm with your child, intentional repair matters more than parenting perfection.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
Digital & AI
Chain-of-Thought Prompting
Ask the model to "think out loud" step by step before the final answer, especially for logic and math problems.
Administrative
5S Workplace Organization
Sort, Set-in-order, Shine, Standardize, Sustain — five steps turning clutter into visual order.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Dichotomy of Control
Categorize worries into "in my control" and "outside" — invest only in former.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.