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.
56 results (expanded search) for "صحبة النفس"
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Leadership
Building Psychological Safety on Edmondson's Model
Teams with high psychological safety perform 4x better. This exercise measures and raises it in your team.
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
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.
Leadership
Psychological Safety Address
Write a speech or message declaring your commitment to a fail-safe environment.
Parenting
Building Solo-Play Tolerance
A child who can't play alone for 10 minutes needs a skill, not constant company — build it gradually, not suddenly.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Externalizing the Problem
Instead of "I am depressed", say "depression visits me" — problem loses grip.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Strategic Silence
After hard question, 5-sec silence — opponent fills void with concession.
Professional
Mirror Last 3 Words
Repeat last 3 words in questioning tone — opponent elaborates.
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Pay Yourself First
On payday, auto-transfer 10-20% to savings/investing before any expense.
Social
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Leadership
Pre-Commitment Device
Lock yourself out of the weak option before you face it — via financial or public stake that's hard to undo.
Leadership
Regret Minimization (Bezos)
Imagine yourself at 80 looking back — which option causes the least regret?
Leadership
Building Executive Presence
3 pillars: gravitas, communication, appearance — rate yourself and target the weakest.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Leadership
Ethical No Practice
Practice refusing an unethical request clearly and respectfully — before you must in reality.
Parenting
My Anxiety vs. My Child's Actual Risk
Before you stop your child, separate your personal anxiety from the actually measured risk of the situation.
Parenting
Recognizing Teen Depression vs. Normal Moodiness
Learn to distinguish normal teen mood swings from depression signs requiring professional intervention.
Parenting
Building the Child's Own Self-Advocacy Skill
Teach your child to explain his own needs gradually — instead of remaining his only voice forever.
Parenting
Celebrating Incremental Academic Progress Ritual
The final grade doesn't show progress — a weekly ritual comparing your child only to himself, not an external standard.
Parenting
Treating Nature Deficit
Two hours weekly in nature (Louv) = minimum dose for child's mental health.
Parenting
College Readiness Without Achievement Anxiety
Don't reduce teen to "admission GPA." Invest in aspiration, life skills, and mental health.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
Reattribution
If error occurred, 100% your fault? Usually no. Recalibrate share.
Social
Notice Your Emotional Labor Today
Count how many times you "performed" a smile or enthusiasm you didn't actually feel at work today.
Administrative
One-Page Dashboard
Summarize the health of your operation on one page with just five metrics, refreshed weekly.
Administrative
One-Page Project Charter
Compress any project into one page: why, what, who, when, success looks like...
Administrative
Quarterly Team Health-Check Survey
Five anonymous questions each quarter surface problems nobody will voice aloud in a meeting.
Leadership
Whistleblowing Prep
Before whistleblowing, document evidence, consult counsel, know your legal rights.
Leadership
Managing a Micromanaging Boss
Instead of resisting excessive control, get ahead of it with frequent, detailed voluntary updates — they may stop monitoring once they feel they don't need to.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
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.
Parenting
The Sibling Rivalry Root-Cause Conversation
Surface rivalry (a toy, attention) often hides a deeper need — one question uncovers it for each side separately.
Digital & AI
Comment Section Sanity
Don't read every comment. Read only questions. Ignore praise & insults equally.
Digital & AI
Constructively Handling Public Criticism and Hate
Set a pre-defined protocol for sorting comments: constructive criticism deserving a reply, or passing hate deserving only ignoring and blocking.