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.
14 results (expanded search) for "مناطق عصبية"
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.
Social
Time-Zone Empathy
Compute colleague's time before writing, use schedule-send to avoid sleep disruption.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Voluntary Discomfort
Deliberately impose small discomfort (cold water, fast) weekly — builds resilience.
Psychological
Safe Place Visualization
Imagine a safe place you always remember — invoke in crisis.
Psychological
Positive Resource Anchoring
Link a specific touch (thumb press) to strength memory — invoke in weakness.
Parenting
Time-In
Sit with your child in his upset instead of isolating him — your presence regulates his nervous system.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Administrative
Organize Knowledge with PARA
Sort every file you own into just four: Projects, Areas, Resources, Archive.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Async Expectations in a Team
Define an async charter with your team: when to reply, how, and what counts as "urgent".