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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 داخلي أثناء الأداء"
Professional
Self-1 vs Self-2
Self-1 (critic) sabotages Self-2 (doer) — watch inner dialogue during performance.
Psychological
Inner Citadel
Within you is an unconquerable citadel — every event only knocks at its door.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Parenting
The Calm Corner
A safe home spot your child retreats to when feelings overflow — not punishment, a sanctuary.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Professional
Internal Application Prep
Before applying to an internal role, schedule a 20-min exploration chat with the target team's manager.
Psychological
Parts Identification (IFS)
Within you are parts — critic, scared, child. Meet them one by one.
Administrative
Internal Audit Prep
30 days before audit: self-review controls — find gaps before auditor does.
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.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Psychological
Struggle Switch
Imagine an inner switch — when on, suffering doubles. Can you leave it off?
Psychological
Self-Energy Meeting
Beneath noisy parts is a calm curious compassionate "Self" — meet it.
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.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Psychological
Stoic Evening Review
Every night 5 min: what did I do well, what wrong, what to improve?
Psychological
Inner Critic Dialogue
Inner critic isn't enemy — it's a terrified protector. Speak with curiosity.
Professional
Pre-Stage Breathing
5 deep breaths before stage — calms nervous system.
Professional
Emergency Fund Build
Target: 3-6 months expenses in separate liquid account before any long-term investing.
Parenting
Managing Holiday/Travel Routine Disruption
Keep 3 fixed "anchors" from your child's routine during travel — the rest of the routine can flex freely.
Parenting
Co-Viewing Quality Over Quantity Framing
Sitting beside your child during screen time isn't enough — 3 in-scene questions turn passive sitting into actual dialogue.
Parenting
Co-Regulation Through Breath
Calm yourself first — your nervous system calms the child's via physiological synchronization.
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.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
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.
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.
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.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
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.
Parenting
Holding "Big Feelings"
Be the "big vessel" that contains your child's feelings without breaking — Becky Kennedy.
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.