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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 "فرز القلق العقلاني"
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Dichotomy of Control
Categorize worries into "in my control" and "outside" — invest only in former.
Professional
Reversible Sort
Sort 10 upcoming decisions into reversible/irreversible columns and set their speed.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Leadership
Sorting Your 5 Leadership Values
From 30 values, pick only 5 — very hard but reveals what truly matters.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Professional
Eisenhower Matrix
Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.
Social
3-Layer Daily Gratitude
Each evening: event + person + a hard angle that held good — anxiety prophylaxis.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Administrative
5S Workplace Organization
Sort, Set-in-order, Shine, Standardize, Sustain — five steps turning clutter into visual order.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Professional
Risk-Probability Matrix
Place each risk on 2x2: probability × impact — treat high/high first.
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.
Administrative
Risk Matrix: Probability × Impact
Rate each risk on a 5×5 grid — color dictates response urgency.
Psychological
Free sample · no sign-in
Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Professional
Inbox Zero
Each email: reply, archive, delete, or delegate — no "later".
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
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.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Social
Social Gratitude Journal
After each event, log 3 moments of "connection" — evidence stacks against anxiety.
Administrative
Vendor Consolidation
Count vendors per category — consolidating 2 similar drops price 15-25%.
Leadership
Annual Theme in Two Words
Pick two words that summarize the year's priority, replacing many goals with one shared focus.
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
Parenting
My Anxiety vs. My Child's Actual Risk
Before you stop your child, separate your personal anxiety from the actually measured risk of the situation.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.
Digital & AI
Constructively Handling Public Criticism and Hate
Set a pre-defined protocol for sorting comments: constructive criticism deserving a reply, or passing hate deserving only ignoring and blocking.
Psychological
Memento Vivere
After remembering death, remember to live — invest your day, not waste it in worry.
Parenting
I-Message Instead of You-Message
Replace "you always forget" with "I feel worried when..." — Thomas Gordon's classic formula.
Parenting
Each Child's Unique Role
Beware fixing your kids in "roles" ("the rational," "the artist," "the difficult") — each is multifaceted.
Digital & AI
Replacing the Scroll Trigger With a Substitute Habit
Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Social
The Graceful Exit
Close a conversation with appreciation + reason + bridge to next, in three sentences.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Social
The "Seen, No Reply" Anxiety
When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.
Administrative
Stakeholder Communication Cadence Plan
For every stakeholder, explicitly define: how often, which channel, what level of detail — no randomly-timed communication.
Leadership
Pre-Commitment Device
Lock yourself out of the weak option before you face it — via financial or public stake that's hard to undo.
Leadership
Weekly Status Memo to Your Manager
Every Friday, send manager 5-sentence memo: done, stuck, need. Saves them hours of meetings.
Parenting
Whole-Brain Integration — Right and Left Together
Connect your child's feeling (right hemisphere) with logic (left hemisphere) in one sentence — never one without the other.
Parenting
Reassuring the Late Bloomer
If teen matures "late" (physically, socially, academically), shield from shame. Tempo differs.