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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 "ضبط الانفعال"
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.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
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.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Parenting
Repair After Rupture — The Accountability Protocol
A conscious repair that goes beyond apology — it examines the root of the reaction and changes the pattern, not just repeats it weekly.
Parenting
Sunday Reset
30 minutes each Sunday to reset the family home — tidy, plan, prep.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
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.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
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
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Parenting
Flower and Candle
Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.
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
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
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
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
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
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
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
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
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
Whole-Brain Integration — Right and Left Together
Connect your child's feeling (right hemisphere) with logic (left hemisphere) in one sentence — never one without the other.
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
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.