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.
26 results (expanded search) for "دفتر استجواب"
Professional
Concession Ledger
Log every concession given and received — balance.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Social
Social Gratitude Journal
After each event, log 3 moments of "connection" — evidence stacks against anxiety.
Administrative
Monthly Decision Journal
Log every important decision with your prediction; review monthly for calibration accuracy.
Digital & AI
AI-Assisted Decision Journaling
Before a big decision, ask AI to surface your biases through questions (not give the answer), then log the decision and prediction for later review.
Digital & AI
Social Comparison Awareness Journal
Log every time you feel envy or inadequacy after seeing a post — awareness of the pattern is the first step to breaking the deliberately designed comparison trap.
Digital & AI
Knowledge Extraction From Long PDFs
Turn a 200-page PDF into a Q&A conversation with exact-quote answers.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Parenting
Failure Portfolio
A notebook proudly logging your child's failures — resists "one-perfect-version" perfectionism before adolescence.
Parenting
Tell Me More
Replace investigative "why?" questions with the invitation "tell me more" to open the story.
Parenting
After-School Decompression
Don't interrogate your child entering from school — give him 45 minutes of decompression first.
Parenting
Risk Talks Without Lecture
Discuss drugs/alcohol/sex via questions, not lectures. Curiosity opens when invited, not imposed.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Professional
End-of-Day Review
10 min: done, undone, tomorrow.
Professional
Mirror Last 3 Words
Repeat last 3 words in questioning tone — opponent elaborates.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
Parenting
Daily Strength-Spotting Ritual
Not a generic slogan ("every child is special") but a specific daily ritual documenting one actual strength the parent witnessed today.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Digital & AI
Escaping the Social Comparison Trap
When you feel envy after opening Instagram, write: "I see someone's best moments, I live my current one".
Social
Last-Three Mirroring
Repeat the last three words your speaker said with curious tone; they will continue deeper without you asking.