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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.
32 results (expanded search) for "دفتر ليلي"
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.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
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.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Parenting
Failure Portfolio
A notebook proudly logging your child's failures — resists "one-perfect-version" perfectionism before adolescence.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Flexible Perfectionism Ruler
Define "good enough" upfront before starting the task.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
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
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
10/10/10 Rule
Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Leadership
Weighted Decision Matrix
For decisions with 3+ options: 5 criteria, weights, 1-5 ratings, mathematical winner.
Leadership
Minto Pyramid for Communication
Conclusion first, 3 arguments, evidence per argument. Leaders speak from top, not foundation.
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
Parenting
The Seven-Second Silence
After every question to your child, wait full 7 seconds before talking — silence extracts depth.
Parenting
Gentle Sleep Without Cry-It-Out
Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.
Parenting
Teen Sleep-Hygiene Advocacy
The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.
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
Knowledge Extraction From Long PDFs
Turn a 200-page PDF into a Q&A conversation with exact-quote answers.
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".
Parenting
Repairing Trust After a Teen's Boundary Violation (Lying, Sneaking Out)
Trust broken by lying or sneaking out is rebuilt gradually, not restored in one sentence — a realistic step-by-step protocol.
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.