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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 "هدوء الأداء"
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Parenting
The Calm Corner
A safe home spot your child retreats to when feelings overflow — not punishment, a sanctuary.
Administrative
Balanced Scorecard
Don't judge by financial numbers alone — add customer, internal, learning in 4 perspectives.
Leadership
High-Performance Team Diagnosis (Katzenbach)
6 criteria: small number, complementary skills, common purpose, performance goals, work approach, mutual accountability.
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.
Social
Co-Regulating With a Distressed Person
When someone near you is distressed, lower your own voice and pace first — your calm body lends calm.
Leadership
Calm Broadcast: Leading Emotions in Crisis
In crisis, your emotions infect the team. Your calm = their stability. This trains calm under pressure.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Parenting
Co-Regulation Through Breath
Calm yourself first — your nervous system calms the child's via physiological synchronization.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
Professional
The 10-10-10 Rule
Ask "how will I feel about this in 10 minutes, 10 months, 10 years?" — and escape the trap of the moment.
Professional
SBI Model
Phrase every feedback in 3 sentences: situation, specific behavior, impact — no interpretation.
Social
The Seven-Second Pause Rule
After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.
Social
Emotion Labeling
When he speaks, name feeling: "sounds frustrated" — labeling calms emotions.
Social
Fogging
When unjustly criticized, agree partially vs confront: "true I was late".
Social
90-Second Pause Before Replying
When provoked, don't reply for 90 seconds — the neural wave scientifically subsides.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
Bunny Breath
A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.
Parenting
Flower and Candle
Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.
Parenting
Time-In
Sit with your child in his upset instead of isolating him — your presence regulates his nervous system.
Parenting
Modeling Emotional Regulation Out Loud
Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Leadership
Tuckman Stages Identification
Identify which of 5 stages your team is in (forming, storming, norming, performing, adjourning) to choose the right intervention.
Parenting
Unconditional-Regard Language Practice
Practice sentences that separate your love from your child's performance — love isn't earned or withdrawn.
Psychological
Worry Postponement 15-Min
Don't resist or surrender to worry — write it down and schedule a later appointment.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Mindful Listening
Listen to a sound in your environment 2 min without naming it — discover hearing richness.
Psychological
Single Full Touch
Touch one thing (pen, fabric) with full hand attention — relearn touching.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Inner Citadel
Within you is an unconquerable citadel — every event only knocks at its door.
Psychological
The "Perhaps" Response
When insulted, mentally say "perhaps they're right" — insult loses power.
Psychological
Slow Body Sway
Sway foot to foot 5 min — mimics mother's soothing of child.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Lake Meditation
Imagine self as lake — storms on surface, depth calm.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Professional
Pre-Meeting Breath
3 deep breaths before any meeting — full presence vs reactive.
Professional
Full Notification Detox
Turn off all phone notifications except calls and core messages.
Professional
Graceful Exit Plan
Define how to exit failed negotiation without burning bridges.
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Professional
Self-Recorded Rehearsal
Record yourself rehearsing, then watch — discover unseen.
Professional
Identity Goals
Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.
Professional
Emergency Fund Build
Target: 3-6 months expenses in separate liquid account before any long-term investing.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Professional
Identity Beyond Work
Write 7 answers to "who am I?" excluding your job — free identity from fragility.
Social
Box Breath Before a Talk
4-4-4-4 for 8 cycles — calm focus starts at the breath.
Social
Balanced Breath in the Waiting Room
In a waiting room before a hard meeting: discreet 5-5 breath for 4 min.
Social
Body Anchor Before Entering
Before entering, press thumb on index with deep inhale — a ready calm anchor.
Social
Stop Workplace Gossip
Set a boundary when office gossip starts: "I prefer not to talk about him absent — let's ask him".