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 وأربعون دقيقة"
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Parenting
After-School Decompression
Don't interrogate your child entering from school — give him 45 minutes of decompression first.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
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
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
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
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
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.
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.
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.
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.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Parenting
Special Time Named by Your Child
Let your child pick the 15-min special-time activity weekly — his decision start to finish.
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.
Administrative
Fifteen-Minute Standing Meeting
Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.
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
The Five-Minute Transition Warning
Abrupt transitions between activities ignite most child meltdowns — a simple advance warning prevents 80% of them.
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.
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
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.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Letter from Past Self
Imagine self 10 yrs ago writing now — discover progress.
Administrative
One-Page Dashboard
Summarize the health of your operation on one page with just five metrics, refreshed weekly.
Administrative
2-Way Door vs 1-Way Door Sort
Two-way-door decisions move fast with no meetings; one-way-door demands scrutiny.
Administrative
Consult 5 Different People
Before big decisions, consult 5 from varied lenses (expertise, age, culture, bias).
Administrative
Amazon-Style Weekly Business Review
Weekly: 30-min silent reading of 6-pager data, then sharp discussion.
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.
Administrative
First-Hour Communications Plan
First hour of crisis: who to inform, what to say, how.
Parenting
Sunday Reset
30 minutes each Sunday to reset the family home — tidy, plan, prep.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.