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.
41 results (expanded search) for "عناصر متكررة للسعادة"
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
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]".
Digital & AI
Building a Personal Prompt Library Habit
Whenever a prompt works exceptionally well, save it immediately with a simple tagging system instead of relying on memory or digging through old chats.
Psychological
DEAR MAN for Effective Asking
Seven elements that turn a confused request into a clear respectful message that can be refused without breaking the relationship.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Habit Tracker Grid
X in a box every day you do habit — don't break the chain.
Psychological
Two-Minute Rule
Any new habit, start with 2-minute version — until established.
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Professional
Weekly Feedback Habit
Every Friday, write 3 feedbacks (positive + constructive) for 3 people and deliver by Monday.
Professional
Goal Stacking
Anchor new goal to existing established habit — success rate doubles.
Professional
Active Voice Pass
Replace every passive voice with active — writing becomes direct and decisive.
Professional
Read-Aloud Edit
Read draft aloud. Every stumble = sentence needing edit.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Professional
Letter From Wise Self
When tired, write a letter from your "self" at 80 to your "self" today.
Social
DESC Builder for Recurring Conflict
Describe, Express, Specify, Consequence — a template to disarm any recurring quarrel.
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Administrative
30-Minute Automation Opportunity Audit
Pick a task, compute: frequency x duration x doer's wage. If result > 5,000 USD annually, automate it.
Administrative
"Who Else Could?" Question
Every time you catch yourself doing a task, ask: who else? And why didn't they?
Administrative
12-Week Year Quarterly Review
Treat every 12 weeks as a full year with goals, measures, and review rhythm.
Administrative
Zero-Based Weekly Calendar
Empty next week's calendar entirely, then add back only what truly deserves a slot.
Administrative
After-Action Review (AAR)
After each phase: what happened? What did we expect? Why the gap? How do we learn?
Administrative
RACI Matrix for Role Clarity
Per task: who Responsible, Accountable, Consulted, Informed — no duplication for first two.
Administrative
Post-Mortem Library
Each major incident/issue: written post-mortem — saved in searchable library.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Administrative
Per-Stakeholder Comm Plan
Per key stakeholder: what to send, when, via which channel, what to expect.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Parenting
Managing Holiday/Travel Routine Disruption
Keep 3 fixed "anchors" from your child's routine during travel — the rest of the routine can flex freely.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Digital & AI
Batch Notification Checking (3x Daily)
Instead of checking 80 times daily, set 3 fixed times — outside them, don't look.
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Digital & AI
Building a Personal Prompt Library
Never write the same prompt twice. Save every successful prompt in a tagged, searchable file.
Digital & AI
Preserving Voice with AI
Identify 5 phrases/words that are "you". Ensure 2+ appear in any AI-assisted text.
Professional
LinkedIn Profile Polish
Update 7 elements in your profile in one hour to double search visibility.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Social
The Intentional Date-Night Structure
Plan a monthly date with three fixed elements: a new activity, one deep question, no phones.