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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.
18 results (expanded search) for "سيليجمان الازدهار 2011"
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Psychological
Letter to Future Self
Write to self in 10 yrs — reveals vision and inspires.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
Weak Ties Activation
Opportunities come from acquaintances not friends — activate 20 weak ties this month.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Administrative
Rule of 3 Goals, Not 13
No more than 3 active goals at a time — with a visible "waiting" queue for the rest.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Vanity Metric Audit
Vanity metric always grows and unaffected by decisions — harmful because feels like success.
Administrative
Architecture Decision Records Archive
Each major decision: context, options, decision, consequences — one page, sequential.