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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 "خمس فئات متدرجة"
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.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
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.
Leadership
Porter's 5 Forces: Anatomizing Your Industry
Your industry isn't just war on competitors. 5 forces determine your profit. Ignoring = slow bankruptcy.
Social
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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.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Professional
5-Question Prep
5 questions before any presentation: who, why, what, how, what next.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
The Five-Minute Transition Warning
Abrupt transitions between activities ignite most child meltdowns — a simple advance warning prevents 80% of them.
Administrative
One-Page Dashboard
Summarize the health of your operation on one page with just five metrics, refreshed weekly.
Administrative
Decision Rights Matrix
Per decision type: who proposes, decides, consulted, informed.
Administrative
Vendor Consolidation
Count vendors per category — consolidating 2 similar drops price 15-25%.
Administrative
Wiki Home Page Design
One page answering "where do I find X?" for 80% of team questions.
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
Fishbone: Cause-Effect Diagram
Draw a "fish skeleton" of the problem: head = issue, bones = cause categories.
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.
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Parenting
Repair After Rupture
When you lose your calm with your child, intentional repair matters more than parenting perfection.
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
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
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
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
Structured Anger Discharge
5 min run, pillow punch, towel scream — body cleans.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Psychological
Just-World Test
"People deserve what happens to them" — test on people you love.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
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
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
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).