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 راحة"
Professional
Focus-Rest Cycling
Focus 25 → rest 5 → focus 25 → rest 15 — extended Pomodoro cycle.
Professional
Scheduled Airplane Mode
Airplane mode 9-11AM and 4-6PM — protected focus peaks.
Social
20-Minute Time-Out in a Fight
When pulse passes 100, call a 20-min time-out — physiology needs time.
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.
Parenting
Parent Time-Out, Not Child's (Faber)
When you blow up, give yourself a time-out before giving one to your child. Benefits all.
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
Digital Hermit Mode
One day no internet — discover what you can truly produce.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
Self-Compassion Break
On failure, 3 sentences: "this is suffering. Suffering is human. I treat self kindly".
Social
SOLER Listening Posture
Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.
Social
Self-Compassion Break
In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.
Leadership
Radical Candor Matrix
A 2×2: "Care Personally × Challenge Directly". Know which quadrant you're in with each report.
Digital & AI
App-Specific Focus Modes
Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Parenting
Parental Phone Pause
Put your phone in another room during time with your child — bigger impact than restricting his hours.
Digital & AI
Default Do-Not-Disturb
Flip the rule: notifications off by default, on only during a chosen hour for chosen people.
Administrative
Lewin Model: Unfreeze-Move-Refreeze
Three core phases of any change: unfreeze status quo, move it, refreeze the new state.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Professional
Ultradian 90-Min Cycles
Body 90 min, then 20 rest.
Parenting
Eye-Level Listening
Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.
Parenting
Gaming-Specific Parenting — Social Gaming Norms
Group games (Fortnite, Roblox) aren't ordinary "screen time" — they involve live communication with strangers requiring special rules.
Digital & AI
Tech-Free Vacation Planning
Before your next trip, explicitly plan a screen-reduced vacation — deciding in advance is far easier than resisting in the moment mid-trip.
Digital & AI
Screen-Free Sunday
Every Sunday: no computer, no smartphone (except basic calls/SMS).
Digital & AI
Phone-Free Nature Walk
Complement your screen-free meditation with a weekly 20-min nature walk (park, coast, desert) with zero phone — not even for photos.
Psychological
Observing Self: Who Notices?
Discover the constant "I" that has witnessed every changing thought and feeling.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Three-Minute Breathing Space
One min awareness, one min breath, one min expansion — pocket tool under pressure.
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
Tomorrow Tonight
Before sleep, plan tomorrow — saves morning willpower.
Professional
Personal SWOT
Apply SWOT framework to your current career in 30 minutes.
Professional
50/30/20 Budget
Allocate income: 50% needs, 30% wants, 20% savings/investing/debt.
Professional
Single Call-to-Action
Every writing = one CTA. Two = zero.
Social
Extra-Work Boundary
When given work outside your scope, use "to do X, we must defer Y".
Social
The Mid-Argument Repair Attempt
Keep 3 ready "repair" phrases to deploy mid-argument before it escalates into emotional flooding.
Administrative
Rule of 3 Goals, Not 13
No more than 3 active goals at a time — with a visible "waiting" queue for the rest.
Administrative
Worst-Best-Expected Scenario Analysis
Each big decision: 3 numeric scenarios, not "hope for the best".
Administrative
Identify & Exploit Bottleneck (TOC)
Every process chain is limited by slowest step — speeding others is waste.
Administrative
Decision Rights Matrix
Per decision type: who proposes, decides, consulted, informed.
Administrative
Stakeholder Expectation-Reset Conversation
When you realize you won't meet a past promise, announce it early in a specific format — don't wait until the deadline for the stakeholder to discover it themselves.
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
Psychological Safety Check (Edmondson)
Measure with 7 questions whether your team feels safe to tell truths, ask questions, admit mistakes.
Parenting
Name It to Tame It
Apply Siegel's principle: naming feeling activates the prefrontal cortex and calms the amygdala.
Parenting
Limit with Empathy
Say firm "no" with warm "I understand" — Janet Lansbury's classic formula.
Parenting
Consent and Healthy Relationships Talk
Talk about consent and respect in relationships before your teen needs the information, not after a crisis.
Parenting
The Family Evening Decompression Routine
The first hour after everyone returns home shapes the entire evening's mood — design it consciously instead of leaving it to chance.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
Digital Boundaries with Family and Friends
"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Digital & AI
Focus Start/End Rituals
3-min start ritual + 3-min end ritual = brain signal "now focus / now done".
Psychological
Neurogenic Tremor
Spontaneous muscle tremor after a position — discharges deep nervous tension.
Professional
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Pomodoro Technique 25/5
Short cycles of 25 minutes work and 5 minutes rest that restore focus in a single session.
Professional
Three-Act Presentation Story
Transform a flat presentation into a three-act story (situation—conflict—resolution) in 15 minutes of prep.
Social
Verify a Cultural "Yes"
In some cultures "yes" means "I heard", not "I agree" — ask explicitly.