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 "فك المتابعة"
Professional
Follow-Up Template
After any meeting, within 24h: thanks, something enjoyed, concrete next-24h step.
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
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Passing Thoughts Box
Thoughts aren't facts or orders — guests passing through.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Professional
Distraction Capture List
During deep work, only write distracting thoughts on a side pad.
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Administrative
ICE Scoring for Ideas
Score each idea on Impact, Confidence, Ease — pick the highest sum.
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.
Leadership
Saying Yes to a Bad-Seeming Idea to Test It Cheaply
When an idea seems intuitively bad but its test cost is low, approve it as a cheap experiment instead of rejecting it on intuition alone.
Digital & AI
Chain-of-Thought: "Think Step by Step"
Ask the model to decompose the problem and show its reasoning before answering, raising accuracy on complex tasks.
Digital & AI
Chain-of-Thought Prompting
Ask the model to "think out loud" step by step before the final answer, especially for logic and math problems.
Professional
One Idea Per Paragraph
Each paragraph = one idea. If two ideas, split.
Social
Let Me Think and Get Back to You
Do not commit on the spot. Request 24 hours to think before any new obligation.
Social
Test Humor Before It Crosses Cultures
Before a joke with a multicultural group, run it through a filter: does it rely on local wordplay?
Administrative
Inversion Thinking
Instead of "how do I succeed?", ask "how would I fail confidently?" — then avoid each item.
Leadership
Inversion Thinking (Munger)
Instead of asking "how do I succeed?" ask "what guarantees failure?" then avoid it.
Leadership
Pretotyping: Test Idea Before Building
Before building full product, test with "fake prototype" (10× simpler than MVP). Saves months + tens of thousands.
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
AI as Rubber Duck for Thinking
Explain your problem to the model out loud. You often find the solution while explaining, before its reply.
Psychological
Universalizing Test
Your negative self-thought — if 100 people who know you heard it, how many would agree?
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Professional
Inversion Thinking
Instead of "how to succeed?", ask "how to fail?" — then avoid the list.
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Social
Social Comparison Trap
Identify 3 accounts you follow that trigger negative comparison — unfollow for 30 days.
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.
Digital & AI
Systematic Unfollow Audit
Review every account you follow with one strict criterion: does it add real value, or does it drain your mood? Neutrality isn't reason enough to stay.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
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
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Social
Reclaim Credit Without Confrontation
If your idea is publicly credited to another, correct the record with three friendly specific sentences immediately.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Leadership
Moonshot Framing: 10x Not 10%
Instead of "How to improve 10%?", ask "How to achieve 10x?" to force the team to think from first principles.
Digital & AI
Sustainable Content Batching
Dedicate one day to producing two weeks of content in advance, instead of the daily pressure to find an idea and post it the same day.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Social
DESC Builder for Recurring Conflict
Describe, Express, Specify, Consequence — a template to disarm any recurring quarrel.
Social
Reading Silence Across Cultures
Before reading a colleague's silence in a meeting, ask: is it thinking, respect, or deferred refusal?
Administrative
Post-Delegation Time Tracking
For one month, measure: how many hours go to "following-up" delegated tasks? Target < 20%.
Administrative
Contract Red-Flag Checklist
Before signing: 12 red flags that may cost thousands later.
Leadership
Steelmanning the Opposition
Before refuting an opposing view, write its strongest version honestly.
Digital & AI
No Confidential Data to Public AI
Don't paste contracts, health data, or IP into a public model — may appear in later training.
Digital & AI
Plagiarism Boundaries with AI
"AI text didn't copy anyone" is myth. Ensure you don't publish someone's idea/sentence unattributed.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Leadership
Ask, Don't Tell: The Manage-Up Rule
When you need to influence your manager, don't tell them the solution. Ask a question leading them. Their ownership > yours.
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Digital & AI
Boredom Tolerance Training
Daily 10 min in queue/elevator/wait without opening phone — restore your brain's capacity to be bored.