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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 "فوق الانفعال الزائد وتحت الخمول"
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Professional
Edit by Subtraction
After draft, cut every word not serving meaning — target: cut 50% of words.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Parenting
Repair After Rupture — The Accountability Protocol
A conscious repair that goes beyond apology — it examines the root of the reaction and changes the pattern, not just repeats it weekly.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Psychological
View from Above
Imagine yourself from above, then orbit, then galaxy — your issues shrink.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Leadership
Sponsorship Over Mentorship
Mentorship gives advice. Sponsorship gives opportunities. Whom do you specifically sponsor in rooms they can't enter?
Digital & AI
Audience Trust Over Reach
1,000 who trust you > 100,000 who follow. Build trust, numbers follow.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Administrative
Compute Takt Time
Customer beat: if demand is 8 units in 8 hours, takt = 1 hour per unit.
Parenting
Flower and Candle
Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Professional
2-Way vs 1-Way Door
Classify decision: reversible (2-way door) or not (1-way)? Required speed differs.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
Index Fund Investing
Instead of stock-picking, invest monthly in low-fee index fund and forget it.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Professional
Annual Relationship Audit
Each December, classify 50 people: adds/drains/neutral — adjust your time.
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.
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Leadership
10-10-10 Decision Rule (Suzy Welch)
Before any hard choice, ask: what is the consequence in 10 minutes? 10 months? 10 years?
Leadership
24-Hour Decision Rule
Don't make a major financial/emotional/strategic decision before sleeping on it one full night.
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
Read-Aloud Beyond Age Seven
Keep reading aloud to your child to age 12, even if he reads alone — benefits go beyond language.
Parenting
Praising Process Over Outcome — A Deepening
Beyond "good job": a specific 3-part formula linking praise to the actual strategy used.
Social
Reclaiming Eye-Contact in Video Calls
Stick a tiny marker right above your camera lens to remind you to look at it, not the speaker's face.
Administrative
Resource Leveling Across Competing Tasks
When one person is needed for three tasks the same week, reschedule instead of stacking them beyond their capacity.
Leadership
Protecting an Innovation Team from Bureaucracy
As a leader, be the "shield" absorbing excessive approval requirements and reporting demands from a team that experiments and learns fast.
Parenting
Daily Fifteen Minutes of Reading
Read with your child fifteen minutes daily — cumulative impact on language and intelligence beats any curriculum.
Parenting
Designing a Chore System by Age
Household chores precisely matched to each age — not random tasks that overestimate or underestimate capability.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Psychological
Naming Suffering with Kindness
Name what you suffer with calm language — no exaggeration or minimizing.
Psychological
Self-Compassion Mantras
3 short phrases to memorize for self-collapse moments.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
Social
Peer Mentorship
Form a peer duo/trio committing to monthly GROW.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Weekly Ops-Health Retro
Beyond the daily morning huddle, dedicate 20 weekly minutes to a deeper review: what wore us out this week?
Leadership
Business Model Canvas: 9 Building Blocks on One Page
Map your business model in 9 boxes (customer, value, channels, relationships, revenue, resources, activities, partners, costs) on one page.
Leadership
Mini 360 Feedback
Ask 8 people around you 3 questions: what do I do well? what should I stop? what would you stop me from doing if you saw?