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 "موجة ثانية"
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
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
30-Second Elevator Pitch
Summarize project in 30 sec capturing stranger's interest.
Social
The 20-Second Elevator Encounter
Prepare one line that works for any brief encounter under 20 seconds (elevator, hallway, queue).
Leadership
Second-Order Thinking
Don't stop at the immediate consequence; ask "and then what?" three times.
Social
30-Second Daily Recognition
Write a specific SBI thank-you to one colleague every day for two weeks.
Digital & AI
Spot Phishing in 30 Seconds
Before clicking any email link: check full sender, hover URL, urgency, spelling.
Psychological
Willingness to Hold Discomfort
Open your hand to uncomfortable feelings instead of clenching — and watch them soften.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
STOP Skill
Stop, breathe, observe, proceed mindfully — 4 steps in 30 sec.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
Self-Hug Exercise
Hug yourself 20 sec — nervous system responds like others' hugs.
Psychological
Self Bilateral Stimulation
Tap thighs alternately (right, left) 30 sec — soothes small trauma.
Social
Master Voice Notes
Use voice notes efficiently: under 90 sec, segmented, title-first.
Social
Micro Mood-Repair Technique
When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.
Administrative
5S Workplace Application
Sort, set in order, shine, standardize, sustain — visual organization that cuts search time.
Digital & AI
2FA on Every Important Account
Email + bank + social + cloud: 2FA required. SMS is weak — use Authenticator app or physical key.
Psychological
Memento Mori
Daily remember you will die — clears priorities fast.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Stimulus-Response Gap
Between event and reaction — there's a gap. You choose in it.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Professional
First 90-Day Plan
In new role, listen 30 days, plan 30, execute 30 — don't reverse order.
Professional
Tiny Habit Stacking
Don't target "meditate 30 min" — target "one breath after coffee".
Administrative
Post-Delegation SBI Feedback
After any delegated task completes, deliver feedback in Situation-Behavior-Impact format.
Administrative
Plus/Delta Review at Meeting's End
Last 3 minutes: what worked? What do we improve next meeting?
Administrative
Simplified 7-Milestone Gantt
A 7-milestone Gantt on one page — visible, instantly grokkable.
Parenting
Risk Talks Without Lecture
Discuss drugs/alcohol/sex via questions, not lectures. Curiosity opens when invited, not imposed.
Digital & AI
Ask Model to Critique Itself
After each output, ask: "What are 3 weaknesses in this answer? How to improve?" — use its intelligence against itself.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Vagus Nerve Neck Stretch
Simple head tilt 30 sec each side activates vagus nerve.
Professional
Tactical Emotional Labeling
Use one emotion-labeling phrase that defuses tension in a hard conversation within 30 seconds.
Social
Other's POV
Before judging behavior, imagine context from other's view for 30 sec.
Social
The Recurring Light Neighbor Chat
Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.
Administrative
Lightweight Daily Decision Log
One line per decision you make: what, why, and which alternative you rejected — takes only 30 seconds.
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.
Digital & AI
AI Email Drafting
Use an LLM to draft an email in 30 seconds, then edit by hand for personal tone.
Digital & AI
Attention Residue Shield
Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.
Digital & AI
SIFT Method for Fact-Checking
Stop, Investigate source, Find better coverage, Trace claim to primary source. 30 sec exposes 90%.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?