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 "كيف تفعل x في y دقيقة"
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
Digital & AI
Password Manager in 30 Minutes
One strong master password + password manager = more secure than 95% of people.
Administrative
First-Hour Communications Plan
First hour of crisis: who to inform, what to say, how.
Professional
How-Question Strategy
Instead of direct "no", say "how can I do that?" — opponent solves your problem.
Leadership
Distinguishing Technical from Adaptive Challenges
Classify your problem: technical (known solution) or adaptive (requires shifting minds and values)? Confusing them is leadership failure #1.
Parenting
After-School Decompression
Don't interrogate your child entering from school — give him 45 minutes of decompression first.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
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.
Digital & AI
Browser Hardening in 15 Min
Firefox + uBlock Origin + Privacy Badger + DuckDuckGo = strong default privacy.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Social
Naming the Other's Feeling Precisely
Do not say "I know how you feel". Name the feeling with a precise word and verify it.
Administrative
Three-Layer SOP Design
Each SOP: one-line title, 7-step checklist, then reference details.
Parenting
Do Instead of Don't
Convert every "don't do" into "do" — the child's brain doesn't process negation easily.
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Professional
Tactical Emotional Labeling
Use one emotion-labeling phrase that defuses tension in a hard conversation within 30 seconds.
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Job Hunt Pipeline
Shift job hunt from random applications to a 6-stage pipeline tracked weekly.
Social
Verify a Cultural "Yes"
In some cultures "yes" means "I heard", not "I agree" — ask explicitly.
Social
"Tell Me About X in Your Culture"
A magic question to thaw cold collegiality: "Tell me about [event/food/custom] in your culture".
Social
Video-Call Presence
Set 5 video-call presence signals: eye-on-camera, posture, active listening.
Social
Notice Your Emotional Labor Today
Count how many times you "performed" a smile or enthusiasm you didn't actually feel at work today.
Social
Recovering From an Awkward Silence
When a conversation drops into awkward silence, name it lightly instead of fleeing or pretending it didn't happen.
Administrative
Video Standard Operating Procedure
Record a one-hour screen video of someone doing the task instead of writing 15 pages nobody reads.
Administrative
One-Page Project Charter
Compress any project into one page: why, what, who, when, success looks like...
Administrative
Kickoff Meeting With Press Release Memo
Before launch, write a "press release" as if it succeeded — making the win tangible.
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Leadership
Culture Map for Global Teams (Meyer)
8 cultural scales (communicating, evaluating, persuading, leading, deciding, trusting, disagreeing, scheduling) to understand why your global team clashes.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Leadership
Hersey & Blanchard's Situational Leadership
Direction level must match employee's maturity on the task. 4 styles, pick right one per case.
Leadership
Distinguishing Technical vs. Adaptive Challenges
Before solving any problem, ask: do we need an expert with a ready answer (technical), or do the people themselves need to change (adaptive)?
Leadership
Experimentation Mindset for Adaptive Problems
There's no ready solution for adaptive problems — treat your next solution as a small learnable experiment, not a final plan that must succeed on the first try.
Leadership
Adaptive Leadership Retrospective
After leading a major adaptive change, ask 4 questions revealing your real impact as a leader, not just the project's surface success.
Parenting
Supporting a Teen Through a Friendship Breakup
A teen's friendship breakup can hurt like a romantic one — don't minimize it with "you'll find other friends."
Parenting
Executive-Function Scaffolding for a Disorganized Child
Disorganization isn't laziness — it's often an executive-function gap needing temporary external scaffolding, not repeated scolding.
Digital & AI
Plan Before Execute: Outline Then Run
Ask the model to write a numbered plan first and wait for your approval before executing.
Digital & AI
2FA on Every Important Account
Email + bank + social + cloud: 2FA required. SMS is weak — use Authenticator app or physical key.
Parenting
Age-Appropriate Content-Filtering Setup Walkthrough
Beyond a one-click "parental controls" toggle — a deliberate setup precisely matching each child's age, reviewed periodically.
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Professional
Three-Act Presentation Story
Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.
Professional
30-Second Elevator Pitch
Prepare a 30-second pitch that describes what you do, for whom, and why it matters — so you never fumble at a chance meeting.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Social
Workplace Conflict: From Critique to Dialogue
Convert mutual critique into a two-way SBI meeting with 5-whys for root cause.
Social
Grief Dialogue
Open dialogue about a painful family loss via Sue Johnson's emotional questions.
Administrative
Plus/Delta Review at Meeting's End
Last 3 minutes: what worked? What do we improve next meeting?
Administrative
New-Member Buddy System
Every new member gets a peer "buddy" (not their manager) for the first 30 days to ask any "silly" question.
Leadership
Decision Equity Audit
Review your team's last 20 decisions (promotion, project, leave). Who gained? Who lost? Pattern reveals bias.
Leadership
Auditing Who Speaks in Meetings
Track for three consecutive meetings: who spoke, for how long, and how often they were interrupted — hidden patterns show in numbers, not impressions.
Parenting
Your Inherited Emotion Philosophy
Examine how your own parents handled your emotions — you unconsciously replay that script.
Digital & AI
Family Screen-Time Transparency Dashboard Habit
The whole family (parents and children) shares the weekly screen-time report openly — mutual transparency ends the "the rule is just for me" feeling.
Digital & AI
Setting Up a Hardware Security Key (2FA)
For your most critical accounts (main email, bank), move from vulnerable SMS codes to a physical hardware security key (YubiKey or similar).
Leadership
Regulating Distress: Not Too Low, Not Too High
Change needs enough pressure for people to move, but not so high they crack. Be your team's thermostat.
Psychological
Passengers on the Bus
You're the bus driver, your thoughts are noisy passengers — drive despite their voices.
Psychological
Inner Citadel
Within you is an unconquerable citadel — every event only knocks at its door.
Psychological
Exile Unburdening
Most painful parts were exiled — freeing them needs long compassion.
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.
Social
Religious Sensitivity in Casual Talk
Before a joke or offhand remark about food/fasting/holidays, check the listener's religious considerations.