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 "ناقد داخلي"
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Inner Critic Dialogue
Inner critic isn't enemy — it's a terrified protector. Speak with curiosity.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Psychological
Inner Citadel
Within you is an unconquerable citadel — every event only knocks at its door.
Professional
Internal Application Prep
Before applying to an internal role, schedule a 20-min exploration chat with the target team's manager.
Administrative
Internal Audit Prep
30 days before audit: self-review controls — find gaps before auditor does.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Psychological
Compassionate Self-Talk
Imagine a friend in the same situation — what would you tell them? Tell yourself.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?
Parenting
The Screen Time and Sleep Science Conversation
Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.
Professional
Personal Board of Directors
Appoint 5 people as your "personal career board" and review big decisions with them annually.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Protector Appreciation
Parts you hate in yourself (denier, procrastinator) are protectors — thank them.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Parenting
Celebrating Incremental Academic Progress Ritual
The final grade doesn't show progress — a weekly ritual comparing your child only to himself, not an external standard.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Flexible Perfectionism Ruler
Define "good enough" upfront before starting the task.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
Naming Thoughts: "My Mind Is Telling Me..."
Prefix every thought with "my mind is telling me..." to see you are not it.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
What Truly Matters?
Ask yourself the single question that distinguishes real decisions from distractors.
Psychological
Values vs Goals Sort
Goals end; values are perpetual direction — confusing them loses you.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
Psychological
Rewriting Failure Story
The story you tell about failure shapes your feeling — rewrite with broader truth.
Psychological
Morning Sun 10 Min
Morning sun in eyes (not direct) 10 min — sets biological clock.
Psychological
Emotion Validation
Tell self "it makes sense to feel this" — don't contest.
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Willingness vs Willfulness
Willingness accepts what is, willfulness rejects — which do you pick?
Professional
Negotiate With Self First
Before negotiation, negotiate with self: want? accept? refuse?
Professional
Stretch Project Volunteering
Each quarter, volunteer for a project outside your scope that earns new skill + visibility to new people.
Professional
WOOP Protocol
For each goal: Wish → Outcome → Obstacle → Plan.
Professional
Emergency Fund Build
Target: 3-6 months expenses in separate liquid account before any long-term investing.
Social
Prayer for Wrongdoer
Weekly, pray well for someone who wronged you — you're freed before he knows.
Social
Spot Your Own Alexithymia Pattern
When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.
Administrative
WOOP Implementation Intentions
Four steps: Wish, Outcome, Obstacle, Plan — turn intention into behavior.
Administrative
Exception Log
Each policy override: log why, who approved, when reviewed.
Administrative
Post-Incident Review
After major incident: full review — timeline, causes, improvements, no blame.
Leadership
Inversion Thinking (Munger)
Instead of asking "how do I succeed?" ask "what guarantees failure?" then avoid it.
Leadership
Consistency Check with Past Decisions
Compare your current decision to past decisions in similar situations — are you consistent or contradicting?
Leadership
Role-Model Decision Test
Imagine someone you deeply respect and ask: "What would you do in my place?"
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Leadership
Leadership Identity Statement
Complete "I'm a leader who…" 7 times without mentioning your job title. Identity is deeper than role.
Leadership
Sorting Your 5 Leadership Values
From 30 values, pick only 5 — very hard but reveals what truly matters.
Leadership
Integrity Audit
Each quarter, audit: does what I say match what I do?
Parenting
Limit with Empathy
Say firm "no" with warm "I understand" — Janet Lansbury's classic formula.
Parenting
Specific Praise Over Generic
Instead of "great job," describe exactly what he did — "I love how you split the problem into two steps."
Parenting
Confident Separation Ritual
A short, honest, predictable goodbye — shrinks separation anxiety at daycare/grandparents.
Parenting
Weekly Kindness Curriculum
A small act of kindness your child plans weekly — builds the moral brain early.
Parenting
Collaborative Curfew Negotiation
Turn curfew from an imposed decree into a negotiated agreement, giving your teen real voice within clear limits.