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60 results (expanded search) for "روتين ما قبل النوم"
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Administrative
Project Pre-Mortem
Before starting, imagine the project failed in six months and write down why.
Administrative
Pre-Mortem Protocol
Imagine the project failed entirely a year from now; list 7 plausible reasons before starting.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Professional
Pre-Mortem
Before executing decision, imagine it failed in a year, enumerate most likely failure causes.
Leadership
Free sample · no sign-in
Pre-Mortem: Imagining the Decision Failed
Before committing to a big decision, imagine it failed a year from now and list three primary causes.
Professional
Pre-Meeting Breath
3 deep breaths before any meeting — full presence vs reactive.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
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.
Leadership
Three Horizons: Balancing Today and Tomorrow
Allocate investment and leadership time across running today's business, scaling emerging ventures, and seeding tomorrow's.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Digital & AI
Sensitive Data Redaction Before Prompting
Before pasting anything in AI: redact names, numbers, emails, financial data.
Parenting
The Three-Part Bedtime Ritual
Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.
Social
4-7-8 Breath Before the Event
5 min before the event, do 4 cycles of 4-inhale, 7-hold, 8-exhale — your nervous system calms.
Leadership
Pretotyping: Test Idea Before Building
Before building full product, test with "fake prototype" (10× simpler than MVP). Saves months + tens of thousands.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Administrative
Exit-Clause Review Before Signing
Before signing: exit options? notice? penalties? data handoff?
Psychological
Personal Safety Plan
Ready doc for crisis: whom to call, what to do, where to go.
Social
Rescue a Dead Meeting
Turn a dead meeting productive with three GROW questions and one clear decision.
Leadership
McKinsey Three Horizons
Balance investment across the core today, near growth, and long-range bets.
Parenting
Sibling Routine Fairness Audit
Neutrally review your family routine: is rule flexibility the same for every child, or does it silently vary by who bothers you more?
Social
Box Breath Before a Talk
4-4-4-4 for 8 cycles — calm focus starts at the breath.
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.
Psychological
Flexible Perfectionism Ruler
Define "good enough" upfront before starting the task.
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
Aligning Your Shared Future Vision
Draw a 5-year timeline together and compare divergence points before they become a sudden collision.
Administrative
No-Agenda-No-Meeting Rule
Refuse to attend or hold any meeting whose agenda did not arrive 24 hours prior, no exceptions.
Administrative
Stakeholder Map Before Delegating
Before delegating a sensitive task, map who must know and who must agree.
Administrative
"No Agenda, No Meeting" Rule
Decline any meeting without a written agenda — politely cancel and request one.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Future-State Value-Stream Map
After understanding current state: draw the "after" version and steps to get there.
Leadership
Psychological Safety Specifically for Idea-Sharing
Design a "no immediate criticism" rule for the first 10 minutes of any brainstorm — raw ideas die fast if judged before they mature.
Parenting
Allowance That Teaches Money
Weekly allowance split three ways (spend/save/give) builds financial literacy before age 12.
Digital & AI
Hallucination Check: 3 Questions Before Accepting
Before accepting any AI answer, ask: source? dates correct? names real?
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Social
Starting the Financial-Transparency Talk
Open the sensitive money talk with a values question first, not a direct numbers spreadsheet.
Administrative
Free sample · no sign-in
Silent Reading Meeting Start
Open the meeting with five minutes of silent reading of a written memo instead of slides.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
Administrative
Tribal Knowledge Audit
List "things only X knows" — each is risk if they leave.
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.
Administrative
Facilitate "Write Before Speak"
For every group decision: 3 minutes of silent individual writing before any discussion.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Professional
Ask Before You Give
Before giving feedback, ask recipient what type of feedback they want this week.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Professional
Mirror Last 3 Words
Repeat last 3 words in questioning tone — opponent elaborates.
Professional
Word Halving
For each sentence, delete half words — becomes stronger.
Social
Last-Three Mirroring
Repeat the last three words your speaker said with curious tone; they will continue deeper without you asking.
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Social
"What Am I Forgetting to Ask You?"
After a deep talk, ask: "What do I need to ask that I haven't?" — a trust revealer.
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Administrative
Fifteen-Minute Standing Meeting
Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.
Administrative
The 5-Level Delegation Ladder
For each task, set the autonomy level (1: tell me before → 5: decide alone).
Administrative
Full No-Meeting Day
Designate one weekday with zero meetings — even from the CEO.
Administrative
Plus/Delta Review at Meeting's End
Last 3 minutes: what worked? What do we improve next meeting?