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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.
28 results (expanded search) for "دفاع"
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Social
Fogging
When unjustly criticized, agree partially vs confront: "true I was late".
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
Parenting
The Teen Brain Under Construction — Prefrontal Cortex Framing
Understand your teen's prefrontal cortex (planning, impulse control) won't finish developing until age 25 — this changes how you respond to his impulsivity.
Professional
Receive With Curiosity
When receiving triggering feedback, pause 6 seconds, then ask "tell me more".
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Professional
Difficult Feedback Rehearsal
Before tough talk, role-play as recipient and respond to your script — uncover blow-up points.
Administrative
Decision Matrix With 5 Axes
Compare options across 5 weighted axes; compute the highest sum.
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Parenting
Social Media Curiosity Talk
Instead of "platforms harm you", ask curiously: "what do you enjoy most? what bothers you?"
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Professional
SBI Feedback Model
Deliver effective feedback in 3 parts (Situation—Behavior—Impact) so the other person hears you without defensiveness.
Professional
Ideal Week Planning
Draw ideal week before others fill it.
Professional
Calibrated Questions (Voss)
Ask with "how" and "what" not "why" — opponent solves your problem.
Social
Boundary With Adult Parents
Set a loving boundary with your parents around a personal decision (job, marriage, parenting).
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
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
Releasing Your Ego From Your Child's Choices
Your child's choices aren't a reflection of your worth as a parent — practice separating your identity from his decisions.
Digital & AI
Password Manager in 30 Minutes
One strong master password + password manager = more secure than 95% of people.
Digital & AI
6-Month Rule for New Tech
Don't adopt new tech until 6 months post-launch — time exposes flawed vs valuable.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Professional
First 90-Day Plan
In new role, listen 30 days, plan 30, execute 30 — don't reverse order.
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Parenting
Building the Child's Own Self-Advocacy Skill
Teach your child to explain his own needs gradually — instead of remaining his only voice forever.