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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 "طاقة أربعة أبعاد"
Leadership
Four-Dimensional Energy Portfolio
Your energy = 4 dimensions: physical, mental, emotional, spiritual. Rate 1-10 and plan for weakest.
Professional
Energy Investment Portfolio
Allocate energy across 4 dimensions: physical, mental, emotional, spiritual — review balance weekly.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Energy Drain Audit
Track every energy drain for a week, then eliminate or reduce three — and half your lost energy returns.
Professional
Daily Energy Map
Notice mental peak.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Administrative
Anti-Reverse-Delegation Card
When an employee returns with a delegated problem, don't take it — return it with two questions.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Social
Build an I-Statement in Four Parts
Frame your stance as: "When [behavior] I feel [feeling] because I need [value] and I request [ask]".
Social
Read a Colleague's Culture via Hofstede
Before meeting a colleague from a new culture, read his country's 6 Hofstede dimensions.
Leadership
Stop-Doing List
Instead of a "start-doing" list, build a "stop-doing" list: what activities to cease to free energy for the most important?
Professional
Annual Relationship Audit
Each December, classify 50 people: adds/drains/neutral — adjust your time.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Time-Limited Visit with Extended Family
Pre-decide a clear start and end time with yourself before any draining family visit.
Psychological
Dichotomy of Control
Categorize worries into "in my control" and "outside" — invest only in former.
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Professional
Most Important Tasks
3 morning tasks = day succeeded.
Social
Public Speaking Nerves Defuser
Defuse public-speaking nerves with box breath + restructure "everyone is judging".
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
Professional
Monthly Subscription Audit
Audit every auto-subscription in 30 minutes and cancel what you don't actually use — typically recovering 30-50% of digital spend.
Professional
Not-To-Do List
5 things NOT to do this month.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Professional
Focus Map
Map: complex tasks at peak, simple at low.
Professional
Eat the Frog
Hardest task is your first morning act — before email, before everything.
Professional
Disagree and Commit
If you disagree and weren't convinced, state disagreement, then commit to execution as if it were yours.
Professional
Stay Interview
Every 6 months with each report, ask: what keeps you here? What might make you leave?
Professional
Quarterly OKRs
Each quarter, set 3 Objectives each with 3 measurable Key Results.
Professional
12-Week Year
Treat every 12 weeks as a full year — execute in 3 months what others take 12 months.
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Professional
Reader Persona
Before writing, describe reader in 5 sentences: age, job, knows, doesn't know, decision he makes.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Professional
Personal Operating System
Document ideal weekly routine in one page: when wake, exercise, work, sleep.
Professional
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
Social
FORD Topics for First Conversations
Use Family-Occupation-Recreation-Dreams as four safe entry doors for any new conversation.
Social
Boundary With Over-Sharers
When someone over-shares, use a phrase that redirects, not breaks, the conversation.
Social
Replace "Always/Never" With "Today/Now"
In fights, "you always..." is a no-return point. Swap with "today I noticed...".
Social
4-7-8 Breath Before the Event
5 min before the event, do 4 cycles of 4-inhale, 7-hold, 8-exhale — your nervous system calms.
Social
Short Group Mentoring
As mentor: organize a 60-min GROW group session for 4 people.
Administrative
Zero-Based Weekly Calendar
Empty next week's calendar entirely, then add back only what truly deserves a slot.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
Theory of Constraints — Find the Bottleneck
In any system, identify the slowest process — it caps the whole system.
Administrative
Architecture Decision Record (ADR)
Each significant decision: a text file with context, options, choice, consequences.
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Administrative
ADKAR Readiness Diagnosis
Each affected employee: score 5 dimensions — awareness, desire, knowledge, ability, reinforcement.
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Administrative
Escalation Path Design
Per issue type: when resolved at current level, when escalates up.
Administrative
Leading vs Lagging Indicators
Leading predicts, lagging describes past — know each KPI's place.
Administrative
Rolling Quarterly Forecast
Instead of rigid annual budget: rolling 4-quarter forecast, refreshed quarterly.
Administrative
Upward Stakeholder Management
Your boss has little time, many concerns — use 4 principles to be a smart stakeholder.
Administrative
Weekly Ops-Health Retro
Beyond the daily morning huddle, dedicate 20 weekly minutes to a deeper review: what wore us out this week?