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 "دفتر صغير"
Social
Social Gratitude Journal
After each event, log 3 moments of "connection" — evidence stacks against anxiety.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Social
Small Repair Within 24 Hours
After a fight, don't wait — a small repair gesture within 24h saves the bond.
Social
Keep 3 Small Promises
Trust is built by small promises kept — start with 3 this week.
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.
Administrative
Micro-Charter for Small Initiatives
For tasks under two weeks, a three-line charter instead of the full page — same protection, less friction.
Leadership
Addressing a Microaggression in the Moment
Use a short immediate phrase ("pause — let's go back to that point") instead of silence now or a delayed confrontation after the meeting.
Professional
Tiny Habit Stacking
Don't target "meditate 30 min" — target "one breath after coffee".
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.
Parenting
Toddler Choices (RIE)
Offer only two choices for each small decision — respecting his autonomy without losing yours.
Social
Micro Mood-Repair Technique
When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.
Parenting
Celebrating Incremental Academic Progress Ritual
The final grade doesn't show progress — a weekly ritual comparing your child only to himself, not an external standard.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Psychological
Voluntary Discomfort
Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.
Leadership
Experimentation Mindset for Adaptive Problems
There's no ready solution for adaptive problems — treat your next solution as a small learnable experiment, not a final plan that must succeed on the first try.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Administrative
One-Week Kaizen Event
Small team, one process, 5 full days for radical improvement — not "open project".
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.
Psychological
Neurogenic Tremor
Spontaneous muscle tremor after a position — discharges deep nervous tension.
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Professional
80/20 Demand Prioritization
Of 10 demands, 2 deserve 80% of your power. Focus there.
Parenting
Flexible Routine, Not Rigid
Autistic/ADHD child needs strong but not rigid routine — distinguish predictability from inflexibility.
Parenting
Managing Holiday/Travel Routine Disruption
Keep 3 fixed "anchors" from your child's routine during travel — the rest of the routine can flex freely.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
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
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Raisin Eating Meditation
Eat one raisin with full awareness — discover a world in a particle.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
View from Above
Imagine yourself from above, then orbit, then galaxy — your issues shrink.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
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
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Professional
Hemingway-Style Self-Edit
Edit draft Hemingway-style: short sentences, simple words, no flashy adverbs.
Social
Peer Mentorship
Form a peer duo/trio committing to monthly GROW.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Leadership
Building Your Manager's Trust Incrementally
Request one small, measurable step of greater responsibility, deliver it with documented excellence, then request the next step — not one big leap at once.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Parenting
Bunny Breath
A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
Parenting
Habit Stacking for Kids
Anchor a new habit to an existing one ("after brushing teeth, read one page") — BJ Fogg formula.
Parenting
Weekly Family Meeting
A 20-min weekly family meeting with fixed agenda: gratitude, problems, plan-the-week.
Parenting
Executive Function Scaffolding
Instead of being your child's "external memory," teach him tools that self-organize.
Parenting
Financial Literacy Conversation for Teens
Teach your teen budgeting and saving through real money and real decisions, not a theoretical lecture.
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.
Parenting
Executive-Function Scaffolding for a Disorganized Child
Disorganization isn't laziness — it's often an executive-function gap needing temporary external scaffolding, not repeated scolding.
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.
Digital & AI
Knowledge Extraction From Long PDFs
Turn a 200-page PDF into a Q&A conversation with exact-quote answers.