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.
52 results (expanded search) for "ضبط الاندفاع"
Parenting
The Teen Brain Under Construction — Prefrontal Cortex Framing
Understand your teen's prefrontal cortex (planning, impulse control) won't finish developing until age 25 — this changes how you respond to his impulsivity.
Psychological
STOP in an Impulse Moment
Stop, take a breath, observe, proceed mindfully — four seconds save a decision.
Administrative
Stakeholder Expectation-Reset Conversation
When you realize you won't meet a past promise, announce it early in a specific format — don't wait until the deadline for the stakeholder to discover it themselves.
Administrative
Expectation-Setting Kickoff
Project first meeting: explicit expectations — scope, date, quality, comms, alarms.
Digital & AI
Reset the Algorithm
Every 3 mo, delete history + watched + watch only specific content 1 week. Algorithm relearns from scratch.
Parenting
Sunday Reset
30 minutes each Sunday to reset the family home — tidy, plan, prep.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Professional
Strategic Silence
After hard question, 5-sec silence — opponent fills void with concession.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
Receive With Curiosity
When receiving triggering feedback, pause 6 seconds, then ask "tell me more".
Professional
Pay Yourself First
On payday, auto-transfer 10-20% to savings/investing before any expense.
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
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
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
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
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.
Social
Pre-Boundary Statement
Before tough meeting, declare boundary: "I have only 30 minutes".
Social
Tune Your Talk-Ratio
In direct Anglo cultures, talk 60%/listen 40%; in East-Asian, reverse it.
Social
Micro Mood-Repair Technique
When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.
Administrative
The 15-Minute Standing Meeting
Daily short standing meeting: what did I do yesterday? Today? Any blockers?
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Administrative
War Room Stand-up
During crisis: hourly stand-up — status, blockers, next. No long meetings.
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
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Parenting
Birth-Order Awareness for Your Parenting Approach
The eldest, youngest, and middle child experience the same family completely differently — adjust your expectations, not your fair treatment.
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Digital & AI
Multi-Step AI Workflow Design
Break a big task into 4-6 sequential steps, each a separate prompt + human verification.
Professional
GTD Weekly Review
A 60-minute weekly session that empties every open loop from your mind and resets your compass for next week.
Social
Stop Workplace Gossip
Set a boundary when office gossip starts: "I prefer not to talk about him absent — let's ask him".
Social
Video-Call Presence
Set 5 video-call presence signals: eye-on-camera, posture, active listening.
Administrative
Project Kill-Criteria
Define exactly when you'll kill the project before it even starts — don't wait until failure is discovered too late.
Parenting
Specific Praise Over Generic
Instead of "great job," describe exactly what he did — "I love how you split the problem into two steps."
Digital & AI
Custom Instructions Design
Set "system instructions" once in your account = every chat starts from your context automatically.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Leadership
War Room Communication: Clarity Protocol
In a crisis, bad comms doubles damage. This protocol: 5 messages only, 3 audiences, 6-hour cadence.
Leadership
Managing the Pain of Change Deliberately
Real change needs some tension, not zero — your role isn't removing all discomfort, but keeping it within a range that produces learning, not collapse.
Parenting
Relationship with Homework, Not the Homework
Don't sit and solve with your child — sit nearby supporting his relationship with work.
Digital & AI
Reply With Context Quote
In every long message you reply to, quote the specific line/question to make the thread readable.
Digital & AI
One-Day Digital Dopamine Fast
Every Saturday: no social, no YouTube, no Netflix, no games. Discover how addicted you are.