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 "مراقبة سلوك"
Parenting
Name the Need Behind the Behavior
Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
Daily Behavioral Activation
In depression, exit "wait until I feel better" to "do then feel".
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Social
Validate Feelings
Say: "your feelings make sense" — even if you disagree with behavior.
Leadership
Build SBI Feedback for Reports
Frame feedback in 3 sentences: Situation, Behavior, Impact — strips bias, refocuses on behavior.
Leadership
Tuckman Stages Identification
Identify which of 5 stages your team is in (forming, storming, norming, performing, adjourning) to choose the right intervention.
Professional
SBI Feedback Model
Deliver effective feedback in 3 parts (Situation—Behavior—Impact) so the other person hears you without defensiveness.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Social
DESC Script for a Tough Conversation
Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
Psychological
Personal Values Tree
Values are roots, behaviors are leaves — draw your tree.
Leadership
Handling a Toxic High-Performer
When a member delivers excellent results but destroys team morale, separate performance from behavior via a clear standard and a direct honest conversation.
Psychological
Opposite Action
When your emotion doesn't serve the situation, do the opposite of what it pushes you to.
Professional
Praise Specificity Drill
Replace vague "good job" with specific praise describing: what he did, impact, why it matters.
Digital & AI
Comprehensive App Permissions Audit
Review every app with access to camera, microphone, location, or contacts, and revoke every permission not actually needed.
Professional
Building STAR Interview Stories
Prepare three STAR stories (Situation—Task—Action—Result) that cover 80% of behavioral interview questions.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Leadership
Team Values Dialogue
A frank 1-hour discussion: what 5 values do we want to work by, and what behaviors express them?
Parenting
Modeling Your Own Screen Habits Transparently
Before any rule for your child, show him your own screen — children spot hypocrisy before they know the word for it.
Leadership
Feedforward Coaching
Instead of feedback on the past, ask reports for future suggestions — less defensiveness, higher application.
Digital & AI
Breach Check via HaveIBeenPwned
Check all your emails on haveibeenpwned.com to know which breaches exposed your data.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Professional
Implementation Intentions
Phrase every goal as "if X happens, I will do Y" — doubles completion rate.
Administrative
Managing the Difficult Stakeholder
Before labeling someone "difficult", diagnose the specific type: are they anxious, ignored, or genuinely conflicted in interest?
Parenting
Collaborative Problem Solving
Instead of imposing a fix, collaborate with your child to solve concerns of both — Ross Greene method.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Bed for Sleep Only
No food, no work, no phone in bed. Bed = sleep.
Psychological
Implementation Intention (If-Then)
"If X happens, I will do Y" — doubles to triples adherence.
Psychological
Habit Stacking
Link new habit to existing — "after established X, I'll do new Y".
Psychological
Environment Redesign
Environment shapes habits — redesign it before demanding willpower.
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.
Professional
Website Blocking
Use Cold Turkey or Freedom to block distraction sites during work.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Professional
High Anchor Strategy
Open higher than expected — becomes anchor for negotiation.
Professional
Resume Bullets STAR
Convert 5 resume bullets from "duties" to Situation-Task-Action-Result outcomes.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Process Goals
Don't target "$100K this year" — target "3 sales calls daily".
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Professional
Tiny Habit Stacking
Don't target "meditate 30 min" — target "one breath after coffee".
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
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.
Social
Specific Request
Instead of "be better", request "reply to my message within 24h".
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Administrative
Inversion Thinking
Instead of "how do I succeed?", ask "how would I fail confidently?" — then avoid each item.
Administrative
Risk Matrix: Probability × Impact
Rate each risk on a 5×5 grid — color dictates response urgency.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Administrative
Weekly Gemba Walk
Go to the workplace, observe yourself, ask "why" 3 times, don't intervene.
Administrative
Build Blameless Culture
Error defined as system problem not person — unlocks honest info without fear.
Administrative
Mendelow Power-Interest Grid
Each stakeholder: place in quadrant (high/low power × high/low interest) — each quadrant has strategy.
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
Sunk Cost Release
Effort and money already spent are unrecoverable — ignore them when evaluating continue vs exit.