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 "وضع الحدود"
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Digital & AI
Setting Async Response Expectations
Explicitly state your expected response times (not instant) in your signature or status, protecting your time and ending "why hasn't he replied" anxiety.
Professional
Power Posing (Cuddy)
Wonder Woman pose 2 min before — raises testosterone.
Leadership
Power Pose Before High-Stakes Moments
2 min in a power pose before meeting/pitch = cortisol -25% + testosterone +20%.
Digital & AI
Airplane Mode During Deep Work
Each 90-min focus block, enable airplane mode — no signal, no notification, no temptation.
Professional
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Professional
Boundary Statement
Phrase 3 written boundaries with boss/team: hours, response, leave — send formally.
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Parenting
Limit with Empathy
Say firm "no" with warm "I understand" — Janet Lansbury's classic formula.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Social
Boundary With Adult Parents
Respect not estrangement — a phrase honoring filial duty while halting interference.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
DEAR MAN for Effective Asking
Seven elements that turn a confused request into a clear respectful message that can be refused without breaking the relationship.
Psychological
Lifeline Timeline
Draw your life on a line — events that made you. Know where you came from.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Letter to Future Self
Write to self in 10 yrs — reveals vision and inspires.
Professional
Notification Detox
Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.
Professional
Personal Career SWOT
Map your career strengths, weaknesses, opportunities, and threats in 30 minutes — and see your next move clearly.
Professional
Energy Drain Audit
Track every energy drain for a week, then eliminate or reduce three — and half your lost energy returns.
Professional
Negotiate With Self First
Before negotiation, negotiate with self: want? accept? refuse?
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Let Me Think and Get Back to You
Do not commit on the spot. Request 24 hours to think before any new obligation.
Social
Time-Limited Visit with Extended Family
Pre-decide a clear start and end time with yourself before any draining family visit.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Pre-Boundary Statement
Before tough meeting, declare boundary: "I have only 30 minutes".
Social
Evening Time Boundary
After 9 PM no work-replies — protect personal space with a ready phrase.
Social
Boundary Against Personal Questions
Salary, marriage, children questions — prepare a non-aggressive closer phrase.
Social
Financial Lending Boundary
Unified personal policy: I don't lend from salary, I gift up to a known cap — avoid awkwardness.
Social
Extra-Work Boundary
When given work outside your scope, use "to do X, we must defer Y".
Social
Physical Touch Boundary
You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.
Social
Boundary With Over-Sharers
When someone over-shares, use a phrase that redirects, not breaks, the conversation.
Social
Boundary Against Gossip
When gossip starts, use: "I prefer not to talk about absent people" — close it without lecturing.
Social
Stop Workplace Gossip
Set a boundary when office gossip starts: "I prefer not to talk about him absent — let's ask him".
Social
After-Hours Work Boundary
Set explicit working hours and broadcast them in your email signature.
Social
Boundary With Adult Parents
Set a loving boundary with your parents around a personal decision (job, marriage, parenting).
Social
Boundary With In-Laws
Set a joint boundary with your spouse around in-law interference in your home.
Social
Holiday Stress Defuser
Plan holidays 2 weeks ahead: who, where, when, presence boundaries, polite exit.
Social
Personal Group-Chat Boundary
Craft one personal boundary for a group chat that drains you, and state it without apology.
Administrative
7-Question Delegation Brief
Before any delegation, answer 7 questions in writing — send them with the handover.
Administrative
Delegating Decisions, Not Tasks
Specify the decision-types (not tasks) you will delegate via an explicit authority ring.
Leadership
Porter's Five Forces: Dissecting Industry Profitability
Analyze five competitive forces to understand why your industry is profitable (or not) and who captures the value.
Leadership
Circle of Competence
Know precisely what you actually understand, and don't make major decisions outside that circle.
Leadership
AI Ethics Boundary
Set clear policy: which decisions will never be delegated to AI in your team.
Parenting
Limit With Alternative
Set a clear limit but offer an acceptable alternative — "No throwing, yes to the sponge ball."
Parenting
Written Screen Agreement
A simple document everyone signs setting when, where, and how much — ending endless daily negotiations.
Parenting
Name It to Tame It
Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.
Parenting
Holding "Big Feelings"
Be the "big vessel" that contains your child's feelings without breaking — Becky Kennedy.
Parenting
Natural Consequences Over Punishment
Let reality teach your child when safe — stronger than any imposed punishment.
Parenting
Collaborative Problem Solving
Instead of imposing a fix, collaborate with your child to solve concerns of both — Ross Greene method.
Parenting
Time-In Instead of Time-Out
Instead of isolating a dysregulated child, draw closer — Daniel Siegel's principle.
Parenting
Do Instead of Don't
Convert every "don't do" into "do" — the child's brain doesn't process negation easily.
Parenting
Choice Over Command
Offer your child two bounded choices instead of a direct command — cuts resistance 70%.