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 "كم عمرك وماذا تحتاج"
Psychological
Exile Unburdening
Most painful parts were exiled — freeing them needs long compassion.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Digital & AI
MOOC Completion Strategy
General MOOC completion = 5-15%. To be a completer: split, commit, publish, apply.
Psychological
Flexible Perfectionism Ruler
Define "good enough" upfront before starting the task.
Social
Curiosity Without Judgment
When acts oddly, ask "why did he do that?" with curiosity not critique.
Parenting
Drawing Without Judgment
Keep drawing as joy not test — don't say "that's pretty" or "what's that?" — ask about the story.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Administrative
Diagnosing Team Stage with Tuckman Model
Identify which of four stages your team sits in today, and adapt your leadership style accordingly instead of using one fixed approach.
Leadership
Tuckman Stages Identification
Identify which of 5 stages your team is in (forming, storming, norming, performing, adjourning) to choose the right intervention.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Digital & AI
Knowing When NOT to Use AI at All
Write a personal list of situations where you exclude AI entirely — irreversible decisions needing purely human judgment.
Parenting
Mediating Sibling Conflict, Not Ruling
Instead of deciding "who's right," let them resolve conflict themselves via a 4-step protocol.
Parenting
Social Media Curiosity Talk
Instead of "platforms harm you", ask curiously: "what do you enjoy most? what bothers you?"
Parenting
Co-Viewing Quality Over Quantity Framing
Sitting beside your child during screen time isn't enough — 3 in-scene questions turn passive sitting into actual dialogue.
Digital & AI
Using AI as Your Plan's Devil's Advocate
Before executing a major decision, ask AI to attack your plan with the strongest possible arguments — not politely agree with it.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Professional
Stop at 80% Rule
Stop at 80% — don't bury in 20% perfectionism.
Administrative
Policy on One Page
Each policy: title, scope, 5 rules, exceptions, review date — one page only.
Administrative
Lessons-Learned Repository Habit
After any task (not just major projects), one line: what lesson won't I forget? — accumulates into an actual wisdom library.
Parenting
Failure Portfolio
A notebook proudly logging your child's failures — resists "one-perfect-version" perfectionism before adolescence.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Professional
Career Capital Audit
List every rare and valuable skill you've accumulated — it's your currency to negotiate freedom.
Professional
Read-Aloud Edit
Read draft aloud. Every stumble = sentence needing edit.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Social
Other's POV
Before judging behavior, imagine context from other's view for 30 sec.
Social
Verify Before Concluding
Before judging intent, call and ask — avoid 80% of misunderstandings.
Social
The Recurring Light Neighbor Chat
Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.
Administrative
Current-State Process Map
Map the process as-is (not as-wished): every step, decision, delay.
Administrative
Dashboard Hygiene
Every quarter: review dashboard — drop unused, add needed, refresh targets.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Leadership
Team Norms Renegotiation After a Member Change
When a member joins or leaves, reopen implicit working norms for renegotiation instead of assuming they stay fixed as before.
Psychological
Body Shake Cortisol Release
Shake body 5 min like an animal escaping danger — discharges stress hormones.
Professional
Inbox Zero
Each email: reply, archive, delete, or delegate — no "later".
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Professional
Personal Board of Directors
Appoint 5 people as your "personal career board" and review big decisions with them annually.
Professional
Weekly Feedback Habit
Every Friday, write 3 feedbacks (positive + constructive) for 3 people and deliver by Monday.
Professional
Letter From Wise Self
When tired, write a letter from your "self" at 80 to your "self" today.
Social
30-Second Daily Recognition
Write a specific SBI thank-you to one colleague every day for two weeks.
Social
The Daily Specific-Appreciation Ritual
Every evening, tell your partner one specific appreciation about that day — not a generic recycled phrase.
Administrative
Delegating Decisions, Not Tasks
Specify the decision-types (not tasks) you will delegate via an explicit authority ring.
Leadership
Role-Model Decision Test
Imagine someone you deeply respect and ask: "What would you do in my place?"
Leadership
Imagined Advisory Board
Convene a mental meeting with 5 imaginary experts before any major leadership decision.
Parenting
Building Sibling Teamwork Through a Shared Project
One project with a genuine shared goal turns "rivals" into a "team" — experience builds the bond, not advice.
Digital & AI
AI Limits in Personal Decisions
AI = info-gathering tool. Personal decisions (marriage, career, medical, friendship) = human decides.
Digital & AI
AI-Assisted Decision Journaling
Before a big decision, ask AI to surface your biases through questions (not give the answer), then log the decision and prediction for later review.
Leadership
Closing Feedback Loops After Big Announcements
Two weeks after any big announcement, return to the team with "what we heard from you, and what we did about it" — don't let questions evaporate unanswered.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
Funeral Visualization
Hear what you wish would be said of you in 50 years to learn what matters today.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Progressive Muscle Relaxation
Tense then relax each muscle group — one by one.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.