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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.

33 results (expanded search) for "يقظة صباحية"

Morning Sun 10 Min

Morning sun in eyes (not direct) 10 min — sets biological clock.

Leaves on a Stream

Place each thought on a leaf and watch it drift down a stream.

Naming Thoughts: "My Mind Is Telling Me..."

Prefix every thought with "my mind is telling me..." to see you are not it.

Observing Self: Who Notices?

Discover the constant "I" that has witnessed every changing thought and feeling.

Willingness to Hold Discomfort

Open your hand to uncomfortable feelings instead of clenching — and watch them soften.

Wise Mind: Logic Meets Emotion

Breathe ten times and find the point between your emotional and logical minds.

STOP in an Impulse Moment

Stop, take a breath, observe, proceed mindfully — four seconds save a decision.

A playful breathing technique for kids 3-7: three short bunny sniffs, then one long exhale.

Flower and Candle

Imagine a flower in one hand and a candle in the other — smell, then blow. Visual breathing for kids 4-10.

10-Min Screen-Free Meditation

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

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.

Stimulus Control Therapy

If not asleep in 20 min, get up. Don't force sleep.

Psychological Free sample · no sign-in

Automatic Thought Record

Catch today's most painful automatic thought and break it into facts and alternative interpretations.

Box Breathing 4-4-4-4

Four equal-length breath segments to regulate your nervous system in five minutes.

Daily Values Compass

Morning: pick one value to live today. Evening: rate yourself.

Dark Hour Before Sleep

Hour before sleep: no blue light, no screens — body makes melatonin.

No-Screen First 30 Min

First 30 min of day — no phone. Everything changes.

Alternate Nostril Breathing

Block one nostril, inhale other, alternate — balances brain halves.

Most Important Tasks (MITs)

Pick three tasks that make today a success regardless of anything else, and finish them before noon.

Daily Energy Map

Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.

Deep Work Block (90 minutes)

Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.

Eat the Frog First

Start your day with the hardest, ugliest task before anything else — nothing scary remains for the rest of the day.

Most Important Tasks

3 morning tasks = day succeeded.

Tomorrow Tonight

Before sleep, plan tomorrow — saves morning willpower.

Hardest task is your first morning act — before email, before everything.

Three Most Important Tasks (MITs)

Before starting each morning, write three tasks that, alone, would make the day a success.

Open each day with 10 minutes standing: each person's top priority today and any blockers.

Kill the Company: Self-Disruption Exercise

Gather team, ask: "How could you destroy our company in 5 yrs?". Answers = vulnerabilities to fix before a competitor does.

Visual Morning Checklist

Replace morning reminders with a visual checklist the child checks himself — ends "hurry up!" forever.

Sensory Regulation (Ayres)

Daily sensory protocol (weight, movement, deep pressure) reduces SPD child meltdowns.

The Full Visual Morning System

Beyond a single checklist — a complete visual system with numbered stations transferring full morning independence to the child.

Phone-Free Bedroom

No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.

Rule: per email, one decision: reply in 2 min, delegate, defer, or delete. No "later".

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