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.
51 results (expanded search) for "ممارسة الامتنان لثلاثة أسابيع"
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Professional
Weekly Reflection Ritual
Every Sunday, 1-hour reflection: what learned? Stop? Next step?
Leadership
McKinsey Three Horizons
Balance investment across the core today, near growth, and long-range bets.
Professional
Three-Act Story
Every presentation = story: problem (1), conflict (2), solution (3).
Leadership
McKinsey's 3 Horizons: Balanced Growth
Invest in 3 time horizons together: current (H1), next growth (H2), future innovation (H3). Neglecting any = slow death.
Leadership
The Coaching vs. Mentoring Distinction in Practice
Before any development conversation, ask yourself: will I ask questions (coaching) or share my experience (mentoring)? Mixing them fails both.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
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.
Psychological
Daily Negative Visualization
Morning, imagine losing what you have — to appreciate not take for granted.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Daily Values Compass
Morning: pick one value to live today. Evening: rate yourself.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Psychological
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Three Good Things
Before sleep, write 3 good things and reason for each.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Psychological
Letter from Past Self
Imagine self 10 yrs ago writing now — discover progress.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
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
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Professional
10/10/10 Rule
Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?
Professional
Quarterly Review
End of each quarter, 2 hours: what achieved? what not? lesson? next quarter?
Social
One Specific Appreciation per Day
Each day, tell one person about a specific act they did or a precise quality — no "you are great".
Social
Social Gratitude Journal
After each event, log 3 moments of "connection" — evidence stacks against anxiety.
Social
3-Layer Daily Gratitude
Each evening: event + person + a hard angle that held good — anxiety prophylaxis.
Administrative
Rule of 3 Goals, Not 13
No more than 3 active goals at a time — with a visible "waiting" queue for the rest.
Leadership
Bank of 10 Powerful Questions
Memorize 10 coaching questions that open any conversation, replacing answers 80% of the time.
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
Parenting
Building a "Calm-Down Corner" at Home
Not a "punishment corner" but a positive space the child chooses himself to regulate his emotions — the difference is decisive.
Digital & AI
Escaping the Social Comparison Trap
When you feel envy after opening Instagram, write: "I see someone's best moments, I live my current one".
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.
Administrative
"You Decide" List for New Hires
On day one, hand the new hire a list of 15 decisions they make alone without consulting you.
Leadership
3-Scenario Planning
Craft three plausible futures (optimistic, base, hard) and test your decisions against each.
Leadership
Coaching a Peer (Not a Direct Report)
Coach a peer at your same management level with no hierarchical authority — the challenge here is separating friendship from neutrality, not authority from support.
Leadership
Sponsorship vs. Mentorship for Underrepresented Talent
Mentorship means giving advice in the room; sponsorship means saying their name in rooms they don't attend — deliberately practice the latter, not just the former.
Parenting
The Parenting Journal
A private journal where you log daily three notes: what I did well, what I regret, what I learned.
Parenting
Dialogic Reading
Instead of you reading and him listening, make reading a conversation — ask, listen, extend, repeat.
Parenting
Full Apology to Child
When you wrong your child, fully apologize: what you did, its impact, the change.