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.
60 results (expanded search) for "عد الأنفاس كتمرين تأسيسي"
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Social
Remote-Team Charter
Co-create a remote-team charter defining overlap hours, channels, and reply SLA.
Social
The Intentional Date-Night Structure
Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.
Administrative
Team Charter: Written Rules of Engagement
Write with your team the basic rules of engagement (how we decide, how we disagree, when we're reachable) before the first real conflict.
Leadership
Team Norms Renegotiation After a Member Change
When a member joins or leaves, reopen implicit working norms for renegotiation instead of assuming they stay fixed as before.
Leadership
Adaptive Leadership Retrospective
After leading a major adaptive change, ask 4 questions revealing your real impact as a leader, not just the project's surface success.
Parenting
College Readiness Without Achievement Anxiety
Don't reduce teen to "admission GPA." Invest in aspiration, life skills, and mental health.
Parenting
Collaborative Curfew Negotiation
Turn curfew from an imposed decree into a negotiated agreement, giving your teen real voice within clear limits.
Parenting
Repairing a Sibling Relationship After a Big Fight
After a sharp fight leaving a real wound (not an ordinary spat), repair needs a protocol deeper than "shake hands."
Parenting
Play as a Repair Tool After Conflict
After yelling or conflict with your child, five minutes of genuine play repairs the bond faster than any lengthy verbal explanation.
Parenting
Age-Appropriate Content-Filtering Setup Walkthrough
Beyond a one-click "parental controls" toggle — a deliberate setup precisely matching each child's age, reviewed periodically.
Digital & AI
AI-Assisted Spaced Retrieval
After a Socratic learning session, ask AI to generate retrieval questions at increasing intervals (1 day, 3 days, a week) instead of relying on random memory.
Digital & AI
Red-Teaming Your Own AI-Assisted Work
After completing AI-assisted work (report, presentation, plan), ask AI itself to attack the work as a strict external critic before submission.
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Professional
10/10/10 Rule
Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?
Professional
After-Action Review
After project/event, 4 questions: expected, actual, why, lesson for next time.
Social
Friendship After Breakup
Decide if post-breakup friendship is helpful or harmful — by specific criteria.
Social
Catch Emotional Contagion Before It Spreads
When entering a room or call, note your mood before and after to see what you "caught".
Social
The 20-Second Elevator Encounter
Prepare one line that works for any brief encounter under 20 seconds (elevator, hallway, queue).
Social
The Post-Conflict Repair Protocol
After both calm down from a conflict, run a structured 4-question dialogue to close it for real, not superficially.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
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.
Leadership
Post-Crisis After-Action Review
After every crisis, a 90-min meeting with just 4 questions converts experience into institutional learning.
Leadership
Remote Team Cohesion Rituals
Design 3 simple weekly rituals that compensate for missing "office watercooler" spontaneity in remote teams.
Leadership
Team Debrief After a Major Win (Not Just Failures)
After a major success, hold a structured "after-action review" asking: what exactly did we do right, and how do we deliberately repeat it — not just "what did we get wrong".
Parenting
Sibling Routine Fairness Audit
Neutrally review your family routine: is rule flexibility the same for every child, or does it silently vary by who bothers you more?
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Multi-Step Agentic Prompting With Clear Limits
When delegating a multi-step chained task to the model, define mandatory human-review checkpoints before continuing.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Administrative
Post-Project Retrospective Template
Within a week of any project delivery, gather to document what worked and what failed — before memory evaporates.
Leadership
Pay-Equity Self-Audit for Managers
Before waiting for an official HR audit, compare your team's pay yourself by role and experience — imbalances are discovered faster from the inside.
Parenting
Read-Aloud Beyond Age Seven
Keep reading aloud to your child to age 12, even if he reads alone — benefits go beyond language.
Parenting
Repairing Trust After a Teen's Boundary Violation (Lying, Sneaking Out)
Trust broken by lying or sneaking out is rebuilt gradually, not restored in one sentence — a realistic step-by-step protocol.
Parenting
Busting the Learning-Styles Myth — A Practical Multi-Modal Approach
No child is scientifically "visual-only" or "auditory-only" — use all senses together to cement any information.
Digital & AI
AI-Assisted Negotiation Preparation
Before an important negotiation, use AI to simulate the other side's likely responses and rehearse your replies, not to write a script you read verbatim.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Professional
30-Second Elevator Pitch
Prepare a 30-second pitch that describes what you do, for whom, and why it matters — so you never fumble at a chance meeting.
Professional
Stop at 80% Rule
Stop at 80% — don't bury in 20% perfectionism.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
30-Second Elevator Pitch
Summarize project in 30 sec capturing stranger's interest.
Professional
Filler Word Counter
Log "uh", "like", "okay" — drops with awareness.
Social
The Seven-Second Pause Rule
After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.
Social
After-Hours Work Boundary
Set explicit working hours and broadcast them in your email signature.
Administrative
"No Agenda, No Meeting" Rule
Decline any meeting without a written agenda — politely cancel and request one.
Leadership
Whistleblowing Prep
Before whistleblowing, document evidence, consult counsel, know your legal rights.
Leadership
Closing Feedback Loops After Big Announcements
Two weeks after any big announcement, return to the team with "what we heard from you, and what we did about it" — don't let questions evaporate unanswered.
Leadership
Cross-Functional Team Trust-Building
Before a joint project between different teams, hold a "hidden assumptions" session surfacing mutual stereotypes between departments before they sabotage collaboration.
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
Repair After Rupture (Becky Kennedy)
Yelled at your child? Repair within 24h with 4 sentences rescues relationship more than "never yelling."
Parenting
Gaming-Specific Parenting — Social Gaming Norms
Group games (Fortnite, Roblox) aren't ordinary "screen time" — they involve live communication with strangers requiring special rules.
Digital & AI
Multi-Step AI Workflow Design
Break a big task into 4-6 sequential steps, each a separate prompt + human verification.
Digital & AI
AI as Research Assistant, Not Final Author
Use AI to expand research, summarize, surface angles — then YOU write the final text in your voice.
Digital & AI
Spaced Repetition (Anki)
Anki + 20 cards daily = 95%+ lifelong retention. Memory is craft, not gift.
Psychological
Letter to Future Self
Write to self in 10 yrs — reveals vision and inspires.
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
5-Year Vision Letter
Write a letter from your future self in 5 years describing your ideal workday in sensory detail.
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.