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 "علاج مركّز على الانفعال"
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Leadership
Strategy on One Page
Summarize company strategy in 5 boxes on a single A4, capturing everything that matters.
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.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Leadership
Business Model Canvas: 9 Building Blocks on One Page
Map your business model in 9 boxes (customer, value, channels, relationships, revenue, resources, activities, partners, costs) on one page.
Leadership
Business Model Canvas
Sketch your business model on nine boxes on a single page to find gaps before launch.
Parenting
Talking About Social Media Comparison
Help your teen decode the "curated highlight reel" on Instagram before comparing his real life to it.
Leadership
Building Psychological Safety on Edmondson's Model
Teams with high psychological safety perform 4x better. This exercise measures and raises it in your team.
Parenting
Treating Nature Deficit
Two hours weekly in nature (Louv) = minimum dose for child's mental health.
Parenting
Training Siblings to Mediate Their Own Disputes
Teach them mediation steps before conflict — not during it — so they become their own mediators, not always needing your verdict.
Digital & AI
Force Explicit Chain-of-Thought
Add "think step-by-step inside <thinking> tags before answering" — boosts complex-problem accuracy 30-40%.
Digital & AI
Essentialism Applied to Tech
For every new tech, ask: "Do I gain more than I lose?" — most: no.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Professional
Authentic Scarcity
Don't lie — state real scarcity in your time or offer.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Administrative
Activity-Based Cost Allocation
Each service/product: real cost? — not "fake organizational average".
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
In-Person Priority Over Digital
For every 3 important digital chats with someone, schedule one real meeting.
Digital & AI
Child Online Safety
Before any new app for your child: check 3 things — recommended age, privacy, stranger contact.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
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
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Administrative
Influence Map
Who influences whom? — draw network to know "who talks to whom to shift decision".
Leadership
Expected Value Calculation
Don't choose by "most likely outcome" — multiply each outcome's probability by its value, then sum.
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
Psychological
Just-World Test
"People deserve what happens to them" — test on people you love.
Psychological
Half-Smile
Relax face muscles into half-smile — affects emotion.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Professional
Reframe "Expensive" to "Investment"
"Expensive" focuses on cost. "Investment" focuses on return.
Professional
Difficult Feedback Rehearsal
Before tough talk, role-play as recipient and respond to your script — uncover blow-up points.
Professional
Energy Investment Portfolio
Allocate energy across 4 dimensions: physical, mental, emotional, spiritual — review balance weekly.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Social
Verify Before Concluding
Before judging intent, call and ask — avoid 80% of misunderstandings.
Administrative
Monthly Risk Register
List your top 10 risks with probability, impact, and owner; review the first Monday each month.
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
Administrative
Simplified 7-Milestone Gantt
A 7-milestone Gantt on one page — visible, instantly grokkable.
Administrative
Decision Matrix With 5 Axes
Compare options across 5 weighted axes; compute the highest sum.
Administrative
Swimlane Diagram by Role
Each step on a "swim lane" for a specific role — exposes broken handoffs.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Leadership
CCL's 70-20-10 Development Model
Real development: 70% from hard assignments, 20% from relationships, 10% from training. Focus on the 70.