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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.
60 results (expanded search) for "دفتر مشاعر"
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
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.
Social
Emotion Labeling
When he speaks, name feeling: "sounds frustrated" — labeling calms emotions.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
Social
Daily Emotion Wheel
Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.
Parenting
Today's Feelings Chart
A family chart where each member places a magnet for his current feeling — normalizing expression.
Social
Label Other's Emotion Precisely
Replace "you seem upset" with wheel-precise: "you seem frustrated because...".
Professional
Concession Ledger
Log every concession given and received — balance.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
Feeling-Words Bank
Build your child's emotional vocabulary by introducing fresh feeling-words weekly.
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
Spot Your Own Alexithymia Pattern
When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.
Social
Test Your Empathic Accuracy
After guessing what a close person feels, verify explicitly instead of trusting your hunch alone.
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
27 Emotions Map (Cowen-Keltner)
Search the 27-emotion list instead of basic 5 — discover self deeper.
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.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
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.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Parenting
Holding "Big Feelings"
Be the "big vessel" that contains your child's feelings without breaking — Becky Kennedy.
Parenting
Expanding the Emotion Lexicon
Teach your child 50 feeling words (not just "sad": frustrated, hopeless, let-down, broken). Precision = regulation.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Parenting
Deep Sibling Support — Beyond the "Special Hour"
Special time alone isn't enough — give the sibling language to explain his brother's situation to friends, and space for complex feelings like jealousy and embarrassment.
Parenting
Building a "Calm-Down Corner" at Home
Not a "punishment corner" but a positive space the child chooses himself to regulate his emotions — the difference is decisive.
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.
Social
Ask "What Do I Need?"
When triggered, ask self: "what unmet human need?".
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Parenting
Your Inherited Emotion Philosophy
Examine how your own parents handled your emotions — you unconsciously replay that script.
Parenting
Failure Portfolio
A notebook proudly logging your child's failures — resists "one-perfect-version" perfectionism before adolescence.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Professional
Compelling Hook
Open with shocking question, surprising stat, or personal story — grab first 5 seconds.
Social
Three-Sentence Reflective Listening
After hearing your partner, reflect back three sentences: content, feeling, and underlying value.
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]".
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Parenting
The Three-Second Advice Hold
Learn to delay your instant advice by three seconds, opening space for listening before guiding.
Social
Notice Your Emotional Labor Today
Count how many times you "performed" a smile or enthusiasm you didn't actually feel at work today.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
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
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Professional
Tactical Emotional Labeling
Use one emotion-labeling phrase that defuses tension in a hard conversation within 30 seconds.
Professional
End-of-Day Review
10 min: done, undone, tomorrow.
Social
"I-Statement"
Instead of "you always...", say "I feel ... when X happens".
Social
Catch Emotional Contagion Before It Spreads
When entering a room or call, note your mood before and after to see what you "caught".
Social
Micro Mood-Repair Technique
When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Leadership
Anatomy of a Difficult Conversation (Stone & Heen)
3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.
Parenting
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Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.
Parenting
Tell Me More
Replace investigative "why?" questions with the invitation "tell me more" to open the story.
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.