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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.
60 results (expanded search) for "سيناريو بديل"
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.
Parenting
Limit With Alternative
Set a clear limit but offer an acceptable alternative — "No throwing, yes to the sponge ball."
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
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
Replacing the Scroll Trigger With a Substitute Habit
Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.
Administrative
Worst-Best-Expected Scenario Analysis
Each big decision: 3 numeric scenarios, not "hope for the best".
Leadership
Scenario Planning: 4 Possible Futures
Instead of predicting one future, write 4 radically different scenarios. Your plan survives all four.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Leadership
3-Scenario Planning
Craft three plausible futures (optimistic, base, hard) and test your decisions against each.
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Professional
BATNA Preparation
Define your Best Alternative before negotiating so you never accept a deal worse than what you already have.
Social
The Precise Mentor Request
Do not ask "will you be my mentor?". Ask "30 minutes on one specific question" and repeat in a month if it works.
Parenting
Peer Pressure Scripts
Drill your teen on 5 ready scripts to use facing peer pressure, before the situation hits.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Administrative
Switch-Cost Analysis
Before renewing expensive vendor: compute real switch cost — may be less than you think.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
Leadership
Responding to the Innovator's Dilemma
Your current profitable products kill your future innovations. This exercise spins off an innovation unit before too late.
Professional
Task Batching
Group similar tasks into one slot.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Social
Flip to "What If I Succeed?"
Instead of "what if I fail?", ask "what if I fully succeed? What would it look like?".
Leadership
Expected Value Calculation
Don't choose by "most likely outcome" — multiply each outcome's probability by its value, then sum.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Digital & AI
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Professional
Annual Theme
Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Third-Party Introduction
Instead of cold outreach, ask mutual connection for warm intro with ready phrasing.
Social
DESC Script
In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.
Social
Physical Touch Boundary
You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.
Social
"Best Part" Question
Replace the rote "how are you" with "what was the best part of your week?".
Social
Renegotiate Parental Expectations
Renegotiate parental expectations (career, marriage, presence) in a calm structured talk.
Administrative
Annual Theme Instead of Resolutions
A single theme-word guides your year's decisions instead of forgotten resolutions.
Administrative
Full No-Meeting Day
Designate one weekday with zero meetings — even from the CEO.
Administrative
Three-Point Estimation (PERT)
For each task estimate: optimistic, most-likely, pessimistic — then compute expected.
Administrative
Architecture Decision Record (ADR)
Each significant decision: a text file with context, options, choice, consequences.
Administrative
Zero-Based Budgeting
Every budget line starts at zero — must justify itself, not inherit from last year.
Administrative
Rolling Quarterly Forecast
Instead of rigid annual budget: rolling 4-quarter forecast, refreshed quarterly.
Parenting
The Calm Corner
A safe home spot your child retreats to when feelings overflow — not punishment, a sanctuary.
Parenting
Teen Sleep-Hygiene Advocacy
The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.
Parenting
Handling a Screen-Time Meltdown When Time Is Up
Meltdown at screen shutoff is neurologically normal (dopamine cut abruptly) — a graduated ending protocol drastically reduces it.
Digital & AI
Attention Residue Shield
Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.
Digital & AI
AI vs Real Domain Expert
Before relying on AI in specialist field, show to human expert — 30% of time uncovers core error.