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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 "علم النوم"
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.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Dark Hour Before Sleep
Hour before sleep: no blue light, no screens — body makes melatonin.
Parenting
The Three-Part Bedtime Ritual
Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.
Parenting
One-Book Bedtime Ritual
One book nightly before sleep — no screens, no multiple stories. Consistency is the magic.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Parenting
Gentle Sleep Without Cry-It-Out
Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.
Leadership
Knowledge Reversal Test
Imagine entering the decision with what you know today — would you still make it?
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
Wind-Down Tea Ritual
Chamomile/sage tea 1 hr before bed — ritual tells body "sleep time".
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.
Professional
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Social
Time-Zone Empathy
Compute colleague's time before writing, use schedule-send to avoid sleep disruption.
Administrative
Contract Red-Flag Checklist
Before signing: 12 red flags that may cost thousands later.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Voo Vocalization
Long low "Voo" sounds stimulate vagus nerve and calm heart.
Psychological
Sleep Body Scan
Scan feet to head with intention "I sleep now" — hardest people sleep.
Psychological
Just-World Test
"People deserve what happens to them" — test on people you love.
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
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
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
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
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
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
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Fishbone: Cause-Effect Diagram
Draw a "fish skeleton" of the problem: head = issue, bones = cause categories.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
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.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Leadership
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Leadership
The 90-Day Plan (Watkins)
In transition to a new role: 30 days listen, 30 plan, 30 execute. Avoid "prove myself immediately" trap.
Leadership
Post-Crisis After-Action Review
After every crisis, a 90-min meeting with just 4 questions converts experience into institutional learning.
Leadership
CCL's 70-20-10 Development Model
Real development: 70% from hard assignments, 20% from relationships, 10% from training. Focus on the 70.
Leadership
Psychological Safety Address
Write a speech or message declaring your commitment to a fail-safe environment.
Parenting
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Ten-Minute Tech-Free Listening
Give your child ten minutes of full undivided attention with no screen or interruption — daily.