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 "علم النفس المعرفي"
Social
Team Psychological-Safety Check
Anonymously ask Edmondson's three questions to score your team's psychological safety.
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.
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.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Leadership
Psychological Safety Address
Write a speech or message declaring your commitment to a fail-safe environment.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Leadership
Psychological Safety Specifically for Idea-Sharing
Design a "no immediate criticism" rule for the first 10 minutes of any brainstorm — raw ideas die fast if judged before they mature.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Leadership
Knowledge Reversal Test
Imagine entering the decision with what you know today — would you still make it?
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
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.
Administrative
Contract Red-Flag Checklist
Before signing: 12 red flags that may cost thousands later.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Willingness vs Willfulness
Willingness to accept reality as is, not willfulness rejecting it — subtle but powerful.
Psychological
One Committed Action
No paralyzing "big plan" — one tangible action aligned with your value within 24 hrs.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Psychological
Externalizing the Problem
Instead of "I am depressed", say "depression visits me" — problem loses grip.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Just-World Test
"People deserve what happens to them" — test on people you love.
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.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Strategic Silence
After hard question, 5-sec silence — opponent fills void with concession.
Professional
Mirror Last 3 Words
Repeat last 3 words in questioning tone — opponent elaborates.
Professional
Decision Journal
For every important decision, log: situation, options, expectation, reason — review after 6 months.
Professional
Real-Time Not Saved
Don't hoard feedback until annual review — give within 24 hours of event.
Professional
Weekly Feedback Habit
Every Friday, write 3 feedbacks (positive + constructive) for 3 people and deliver by Monday.
Professional
After-Action Review
After project/event, 4 questions: expected, actual, why, lesson for next time.
Professional
Implementation Intentions
Phrase every goal as "if X happens, I will do Y" — doubles completion rate.
Professional
Goal Mortality Audit
Every 90 days, honestly kill goals no longer relevant — don't leave them dangling.
Professional
Pay Yourself First
On payday, auto-transfer 10-20% to savings/investing before any expense.
Social
Avoid Self-Hijack
When you feel "similar story" hijacking, resist — don't interrupt with yours.
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Social
Reverse Mentorship
Mentor a younger person in new tech/culture, and learn from them in return.
Administrative
Plus-Delta Retro in the Last Two Minutes
End every meeting with: what worked (+) and what we change next time (Δ).
Administrative
Quarterly Delegation Level-Up
Every 90 days, raise each delegated task one rung on the delegation ladder.
Administrative
Backwards Planning From the End Date
Start from delivery day and reverse-engineer what must be ready each week.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
Simplified 7-Milestone Gantt
A 7-milestone Gantt on one page — visible, instantly grokkable.
Administrative
Fishbone: Cause-Effect Diagram
Draw a "fish skeleton" of the problem: head = issue, bones = cause categories.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Administrative
Incident Commander Assignment
In crisis: one person leads, all report to them, fast decisions — not "committee".
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Administrative
Build Blameless Culture
Error defined as system problem not person — unlocks honest info without fear.
Administrative
First-Hour Communications Plan
First hour of crisis: who to inform, what to say, how.