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 "سلوك يومي سببي"
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Social
The Daily Physical-Touch Check-In
Ask each other one simple daily question about the desired level of non-sexual physical touch.
Parenting
Daily Read-Aloud
Read aloud to your child 15 min daily — even after he reads independently.
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.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Parenting
The Daily Open Question
Replace "how was school?" with a daily-varying open question that invites a story not "fine."
Psychological
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Social
The Daily Specific-Appreciation Ritual
Every evening, tell your partner one specific appreciation about that day — not a generic recycled phrase.
Administrative
Lightweight Daily Decision Log
One line per decision you make: what, why, and which alternative you rejected — takes only 30 seconds.
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Parenting
Screen Time as a Values Conversation, Not a Daily Battle
Beyond a one-time signed document — a renewed weekly conversation asking "why," not just "how many minutes."
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Daily Negative Visualization
Morning, imagine losing what you have — to appreciate not take for granted.
Psychological
Last Day Reflection
Simple morning question revealing what was postponed and shouldn't be.
Social
Daily Emotion Wheel
Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.
Social
Mood Journal 3x Daily
Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.
Social
30-Second Daily Recognition
Write a specific SBI thank-you to one colleague every day for two weeks.
Administrative
Three Most Important Tasks (MITs)
Before starting each morning, write three tasks that, alone, would make the day a success.
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Parenting
Daily Secure-Attachment Ritual
Three tiny daily rituals (waking, reunion, bedtime) build the secure base for all of childhood.
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Social
One Specific Appreciation per Day
Each day, tell one person about a specific act they did or a precise quality — no "you are great".
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Social
3-Layer Daily Gratitude
Each evening: event + person + a hard angle that held good — anxiety prophylaxis.
Leadership
Build SBI Feedback for Reports
Frame feedback in 3 sentences: Situation, Behavior, Impact — strips bias, refocuses on behavior.
Leadership
Language of Inclusion: 10 Daily Swaps
Your small leader words exclude or include. 10 simple swaps shift your team's culture in 60 days.
Digital & AI
Daily Shutdown Ritual
Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.
Professional
SBI Feedback Model
Deliver effective feedback in 3 parts (Situation—Behavior—Impact) so the other person hears you without defensiveness.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
Psychological
Memento Mori
Daily remember you will die — clears priorities fast.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Administrative
Fifteen-Minute Standing Meeting
Convert your daily meeting to 15 minutes standing, three questions per person, then dismiss.
Leadership
Team Values Dialogue
A frank 1-hour discussion: what 5 values do we want to work by, and what behaviors express them?
Leadership
Handling a Toxic High-Performer
When a member delivers excellent results but destroys team morale, separate performance from behavior via a clear standard and a direct honest conversation.
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
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Parenting
Anchoring the Reading Habit
Anchor reading to a fixed daily activity (breakfast, car, bedtime) so it requires no decision.
Parenting
Unstructured Free Play
Protect one hour daily for play with no direction, no educational agenda, no camera.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Digital & AI
Parents Modeling Phone-Free Meals
Before asking your child to put their phone away at the table, put yours away first — modeling beats any spoken rule.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Administrative
"Who Else Could?" Question
Every time you catch yourself doing a task, ask: who else? And why didn't they?
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.