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.
50 results (expanded search) for "عجلة المشاعر ثلاثية الطبقات"
Social
Daily Emotion Wheel
Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.
Parenting
Child's Mood Wheel
Use the visual emotion-wheel to pinpoint what your child feels before intervening.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Social
Emotion Labeling
When he speaks, name feeling: "sounds frustrated" — labeling calms emotions.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
3-Layer Daily Gratitude
Each evening: event + person + a hard angle that held good — anxiety prophylaxis.
Social
Spot Your Own Alexithymia Pattern
When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
Parenting
Feeling-Words Bank
Build your child's emotional vocabulary by introducing fresh feeling-words weekly.
Social
Label Other's Emotion Precisely
Replace "you seem upset" with wheel-precise: "you seem frustrated because...".
Psychological
27 Emotions Map (Cowen-Keltner)
Search the 27-emotion list instead of basic 5 — discover self deeper.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
Holding "Big Feelings"
Be the "big vessel" that contains your child's feelings without breaking — Becky Kennedy.
Parenting
Expanding the Emotion Lexicon
Teach your child 50 feeling words (not just "sad": frustrated, hopeless, let-down, broken). Precision = regulation.
Social
Ask "What Do I Need?"
When triggered, ask self: "what unmet human need?".
Parenting
Today's Feelings Chart
A family chart where each member places a magnet for his current feeling — normalizing expression.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
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.
Professional
Most Important Tasks
3 morning tasks = day succeeded.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
Compelling Hook
Open with shocking question, surprising stat, or personal story — grab first 5 seconds.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
Three-Sentence Reflective Listening
After hearing your partner, reflect back three sentences: content, feeling, and underlying value.
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
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
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Naming the Other's Feeling Precisely
Do not say "I know how you feel". Name the feeling with a precise word and verify it.
Social
"I-Statement"
Instead of "you always...", say "I feel ... when X happens".
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
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Leadership
Anatomy of a Difficult Conversation (Stone & Heen)
3 conversations within every difficult one: "what happened", "feelings", "identity". Separate them and succeed.
Leadership
Listening Before Advising: The 3:1 Rule
In every leadership conversation, listen 3 minutes for every 1 you speak. Advice after understanding, not before.
Parenting
The Three-Second Advice Hold
Learn to delay your instant advice by three seconds, opening space for listening before guiding.
Parenting
Your Inherited Emotion Philosophy
Examine how your own parents handled your emotions — you unconsciously replay that script.
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.
Digital & AI
Password Manager in 30 Minutes
One strong master password + password manager = more secure than 95% of people.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Digital & AI
Social Comparison Awareness Journal
Log every time you feel envy or inadequacy after seeing a post — awareness of the pattern is the first step to breaking the deliberately designed comparison trap.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Psychological
One Committed Action
Define one action today expressing a value, even if opposing thoughts show up.