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.
45 results (expanded search) for "مراقبة شهرية"
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Administrative
Risk Matrix: Probability × Impact
Rate each risk on a 5×5 grid — color dictates response urgency.
Digital & AI
Comprehensive App Permissions Audit
Review every app with access to camera, microphone, location, or contacts, and revoke every permission not actually needed.
Digital & AI
Breach Check via HaveIBeenPwned
Check all your emails on haveibeenpwned.com to know which breaches exposed your data.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Professional
Monthly Subscription Audit
Audit every auto-subscription in 30 minutes and cancel what you don't actually use — typically recovering 30-50% of digital spend.
Professional
Reversible Sort
Sort 10 upcoming decisions into reversible/irreversible columns and set their speed.
Professional
No-Decision Audit
Each month, list 5 decisions you didn't make — postponing IS a decision.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Index Fund Investing
Instead of stock-picking, invest monthly in low-fee index fund and forget it.
Professional
Personal CRM
Create sheet of your 100 key relationships, last contact, next planned.
Professional
Weak Ties Activation
Opportunities come from acquaintances not friends — activate 20 weak ties this month.
Professional
Generous Intro Habit
Each month, introduce 5 pairs from your network — you become the hub.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Professional
Start-Stop-Continue Self
Each month, write 3 behaviors to start, 3 to stop, 3 to continue.
Professional
Recovery Day Design
Each month, dedicate a full day to recovery — no entertainment no work, only restoration.
Professional
Compassion Fatigue Check
If in helping work, answer 5 monthly questions revealing compassion fatigue.
Social
Refocus Attention Outward
When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.
Social
Peer Mentorship
Form a peer duo/trio committing to monthly GROW.
Social
Long-Distance Friend Ritual
Design a fixed monthly ritual (call, voice memo, postcard) for a distant friend.
Administrative
Monthly Risk Register
List your top 10 risks with probability, impact, and owner; review the first Monday each month.
Administrative
Post-Delegation Time Tracking
For one month, measure: how many hours go to "following-up" delegated tasks? Target < 20%.
Administrative
Weekly Gemba Walk
Go to the workplace, observe yourself, ask "why" 3 times, don't intervene.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Administrative
Define the North Star Metric
One number summarizing your product's value to customer — every decision serves it.
Administrative
Mendelow Power-Interest Grid
Each stakeholder: place in quadrant (high/low power × high/low interest) — each quadrant has strategy.
Leadership
Tuckman Stages Identification
Identify which of 5 stages your team is in (forming, storming, norming, performing, adjourning) to choose the right intervention.
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.
Leadership
Monthly Sponsorship List
Each month, identify 3 employees you'll name in rooms they don't enter. Sponsorship is system, not event.
Leadership
"Getting on the Balcony": The Observation Technique
Mid-meeting or mid-conflict, mentally step back and imagine watching from above — who's speaking? who's avoiding? what's the real pattern?
Parenting
Written Screen Agreement
A simple document everyone signs setting when, where, and how much — ending endless daily negotiations.
Parenting
Advocating for Unstructured Outdoor Play
An outdoor hour with no plan, no instructor, no goal — the most valuable investment in your child's growth that appears in no school report.
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.
Digital & AI
Monthly Phone App Audit
Delete any app unopened in 30 days — lose apps before they cost you focus.
Digital & AI
Monthly Self-Search
Each month's start, search your name on Google and review the first 3 result pages.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Digital & AI
Family Tech Agreement
Family sits, writes 7 collective rules about screens. All sign. All accountable.
Digital & AI
Child Online Safety
Before any new app for your child: check 3 things — recommended age, privacy, stranger contact.
Digital & AI
Age-Appropriate Social Media Onboarding Conversation
Before allowing your child's first social media account, hold a structured conversation (not a lecture) covering privacy, strangers, and social comparison.
Social
The "Seen, No Reply" Anxiety
When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.
Leadership
Managing a Micromanaging Boss
Instead of resisting excessive control, get ahead of it with frequent, detailed voluntary updates — they may stop monitoring once they feel they don't need to.
Parenting
Screen-Free Zones and Times
Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.
Digital & AI
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