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.
46 results (expanded search) for "سجّل المهارات المستخدمة مساءً"
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Professional
Skills-Gap Audit
Compare your skills to a dream job's requirements, identify 3 gaps to close in 90 days.
Administrative
Team Skill Matrix
Draw a table: rows = team members, columns = skills, cells = competence 1-4.
Professional
Career Capital Audit
List every rare and valuable skill you've accumulated — it's your currency to negotiate freedom.
Social
Evening Time Boundary
After 9 PM no work-replies — protect personal space with a ready phrase.
Digital & AI
Digital Boundaries with Family and Friends
"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.
Administrative
Cross-Training Rotation
Rotate every team member to shadow a peer in a different role for a full week each quarter, not a token single day.
Social
Mood Journal 3x Daily
Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Personal Career SWOT
Map your career strengths, weaknesses, opportunities, and threats in 30 minutes — and see your next move clearly.
Professional
Internal Application Prep
Before applying to an internal role, schedule a 20-min exploration chat with the target team's manager.
Professional
Stretch Project Volunteering
Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.
Professional
Industry Trend Scan
Each quarter, read 5 industry-future reports and extract one decision that protects your career.
Leadership
Circle of Competence
Know precisely what you actually understand, and don't make major decisions outside that circle.
Leadership
Weekly Service Ritual in 1-on-1s
In every 1-on-1, ask: "How can I serve you this week? What's blocking you that I can remove?"
Digital & AI
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Professional
Week-Long Time Audit
Log every 30 min of week — discover time "holes" honestly.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Professional
Concession Ledger
Log every concession given and received — balance.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
Administrative
Video Standard Operating Procedure
Record a one-hour screen video of someone doing the task instead of writing 15 pages nobody reads.
Administrative
Audit of "Only-Me" Tasks
Log every task you do for a full week, then tag: delegable / non-delegable.
Administrative
Monthly Decision Journal
Log every important decision with your prediction; review monthly for calibration accuracy.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Administrative
Task Audit Then Automate
Don't automate before knowing what's worth it — log a week, analyze, then act.
Leadership
Auditing Who Speaks in Meetings
Track for three consecutive meetings: who spoke, for how long, and how often they were interrupted — hidden patterns show in numbers, not impressions.
Digital & AI
Digital Feynman Technique
Record 5-min video explaining what you learned to a 12-year-old. Gaps expose themselves.
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.
Professional
Monthly Subscription Audit
Audit every auto-subscription in 30 minutes and cancel what you don't actually use — typically recovering 30-50% of digital spend.
Professional
Side Project Portfolio
Create simple page showcasing 3 personal side projects — sells your competence beyond resume.
Leadership
Ideal Team Player Diagnosis
3 virtues (Humble, Hungry, Smart) for ideal team player. Diagnose your team against them.
Digital & AI
AI Use Disclosure
When an LLM helps you with content you publish or send, disclose it clearly.