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.
43 results (expanded search) for "ذاكرة الصدمة"
Psychological
Trigger Body Map
Identify body areas that "ignite" in specific trauma.
Digital & AI
Spaced Repetition (Anki)
Anki + 20 cards daily = 95%+ lifelong retention. Memory is craft, not gift.
Digital & AI
AI-Assisted Spaced Retrieval
After a Socratic learning session, ask AI to generate retrieval questions at increasing intervals (1 day, 3 days, a week) instead of relying on random memory.
Social
Create a New Family Tradition
Invent a new family tradition (weekly/monthly/yearly) to build shared memory.
Parenting
Math-Anxiety Reduction Technique for Parents
Math anxiety consumes working memory needed for actual problem-solving — reduce it before homework, not after failure.
Parenting
Executive Function Scaffolding
Instead of being your child's "external memory," teach him tools that self-organize.
Parenting
The Full Day Story
Ask your child to recount his day from the first moment without interruption, once a week.
Digital & AI
Replace 3 Apps with Analog
Paper book vs Kindle, paper vs Notes, watch vs phone clock.
Administrative
Architecture Decision Records Archive
Each major decision: context, options, decision, consequences — one page, sequential.
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
Building Sibling Teamwork Through a Shared Project
One project with a genuine shared goal turns "rivals" into a "team" — experience builds the bond, not advice.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Iterative Refinement, Not Restart
Instead of rewriting the prompt, say "this part good. this part fix to X". 4 rounds = perfect output.
Digital & AI
Learning Portfolio
Yearly: 5 most-impactful books, 3 completed courses, 10 mastered skills. Your learning narrative.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Psychological
Exile Unburdening
Most painful parts were exiled — freeing them needs long compassion.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Safe Place Visualization
Imagine a safe place you always remember — invoke in crisis.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Callback Closing
In ending, return to opening story — completes arc.
Professional
Single Targeted Takeaway
Each presentation = one takeaway only. Not 3, not 5. One.
Professional
Real-Time Not Saved
Don't hoard feedback until annual review — give within 24 hours of event.
Administrative
Post-Project Retrospective Template
Within a week of any project delivery, gather to document what worked and what failed — before memory evaporates.
Leadership
One Takeaway in Every Communication
Before any speech/pitch/meeting, define: what one sentence, if remembered a week later, means I succeeded?
Parenting
Intergenerational Play — Grandparents and Extended Family
Play with a grandparent carries a completely different value than play with you — design deliberate opportunities for it instead of leaving it to chance.
Digital & AI
Understanding RAG: Why the Model Sometimes Cites
RAG (Retrieval-Augmented Generation) fetches real docs for the model before answering. Know the difference.
Digital & AI
Text Expansion Setup
Set 20 shortcuts (e.g., ";eml" types your full signature) to save hours 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.
Digital & AI
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Browser Extension Audit
Every browser extension can read your visible pages. Delete what you haven't used in 30 days.
Digital & AI
Complete Password Manager Migration Walkthrough
Migrate from browser-saved/memorized passwords to a dedicated password manager in one organized session, not gradually over months.
Digital & AI
Building a Personal Prompt Library Habit
Whenever a prompt works exceptionally well, save it immediately with a simple tagging system instead of relying on memory or digging through old chats.
Professional
GTD Weekly Review
A 60-minute weekly session that empties every open loop from your mind and resets your compass for next week.
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.