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 "راحة ذهنية"
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Parenting
Parent Time-Out, Not Child's (Faber)
When you blow up, give yourself a time-out before giving one to your child. Benefits all.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Leadership
Radical Candor Matrix
A 2×2: "Care Personally × Challenge Directly". Know which quadrant you're in with each report.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Digital & AI
Tech-Free Vacation Planning
Before your next trip, explicitly plan a screen-reduced vacation — deciding in advance is far easier than resisting in the moment mid-trip.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Administrative
Rule of 3 Goals, Not 13
No more than 3 active goals at a time — with a visible "waiting" queue for the rest.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Digital & AI
Screen-Free Sunday
Every Sunday: no computer, no smartphone (except basic calls/SMS).
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.
Psychological
Free sample · no sign-in
Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
What Truly Matters?
Ask yourself the single question that distinguishes real decisions from distractors.
Psychological
Passing Thoughts Box
Thoughts aren't facts or orders — guests passing through.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Professional
Daily Energy Map
Notice mental peak.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
Personal SWOT
Apply SWOT framework to your current career in 30 minutes.
Professional
Decision Journal
For every important decision, log: situation, options, expectation, reason — review after 6 months.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Social
Extra-Work Boundary
When given work outside your scope, use "to do X, we must defer Y".
Social
The Mid-Argument Repair Attempt
Keep 3 ready "repair" phrases to deploy mid-argument before it escalates into emotional flooding.
Administrative
Inversion Thinking
Instead of "how do I succeed?", ask "how would I fail confidently?" — then avoid each item.
Administrative
Worst-Best-Expected Scenario Analysis
Each big decision: 3 numeric scenarios, not "hope for the best".
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Administrative
Decision Rights Matrix
Per decision type: who proposes, decides, consulted, informed.
Administrative
Stakeholder Expectation-Reset Conversation
When you realize you won't meet a past promise, announce it early in a specific format — don't wait until the deadline for the stakeholder to discover it themselves.
Leadership
Imagined Advisory Board
Convene a mental meeting with 5 imaginary experts before any major leadership decision.
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Parenting
Cooperative Pretend Play
Join your child's pretend play without directing — follow, don't lead.
Parenting
Consent and Healthy Relationships Talk
Talk about consent and respect in relationships before your teen needs the information, not after a crisis.
Parenting
Gaming-Specific Parenting — Social Gaming Norms
Group games (Fortnite, Roblox) aren't ordinary "screen time" — they involve live communication with strangers requiring special rules.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Digital Boundaries with Family and Friends
"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Professional
Free sample · no sign-in
Pomodoro Technique 25/5
Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.
Social
Verify a Cultural "Yes"
In some cultures "yes" means "I heard", not "I agree" — ask explicitly.
Social
Test Your Empathic Accuracy
After guessing what a close person feels, verify explicitly instead of trusting your hunch alone.
Administrative
Non-Delegatable Task List
Explicitly write a list of 3-5 tasks you never delegate, and delegate everything else without hesitation.
Administrative
Career-Pathing Conversation
Ask every team member once a quarter: where do you want to be in two years? Then explicitly tie their current work to that path.
Administrative
Stakeholder Communication Cadence Plan
For every stakeholder, explicitly define: how often, which channel, what level of detail — no randomly-timed communication.
Leadership
Ethical Decision-Making Under Commercial Pressure
When an urgent profit target conflicts with an ethical principle, write both sides explicitly on one page before deciding — don't let it be settled only in your head.
Parenting
Teen Talk Without Solutions
When your teen shares a problem, don't offer a fix unless explicitly asked.
Parenting
Graduated Autonomy Release
Each year after 13 = a new autonomy level. Plan it openly instead of suddenly granting at 18.
Digital & AI
Explicit Negative Constraints
State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.
Digital & AI
Setting Async Response Expectations
Explicitly state your expected response times (not instant) in your signature or status, protecting your time and ending "why hasn't he replied" anxiety.
Digital & AI
One-Platform-Only Experiment
For 2 weeks, pick just one social platform to use, and temporarily delete the rest — measure the difference in time and mental energy.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.