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 "بديل صحي"
Digital & AI
Replacing the Scroll Trigger With a Substitute Habit
Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.
Parenting
Limit With Alternative
Set a clear limit but offer an acceptable alternative — "No throwing, yes to the sponge ball."
Digital & AI
Replace Scroll with Substitute Behavior
Each scroll-urge, execute pre-defined substitute (10 breath cycles, drink water, 5 squats).
Leadership
Language of Inclusion: 10 Daily Swaps
Your small leader words exclude or include. 10 simple swaps shift your team's culture in 60 days.
Psychological
Alternative Self-Biography
Write your biography from a perspective you haven't — your strength, growth, achievement.
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.
Digital & AI
Internal Trigger Map (Eyal)
Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.
Psychological
Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Professional
BATNA Preparation
Define your Best Alternative before negotiating so you never accept a deal worse than what you already have.
Leadership
Written vs. Verbal Channel Selection for Leaders
Before sending any leadership message, ask: does this content need a live tone of voice, or the precision of written text?
Parenting
Co-Regulation Before Correction
When child melts down, step one = your own 4 breaths. You can't calm someone you're igniting with.
Administrative
Lightweight Business Continuity Plan
Each core operation: "what if it stops for a day?" with a backup plan.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Administrative
Switch-Cost Analysis
Before renewing expensive vendor: compute real switch cost — may be less than you think.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Attention-Residue Recovery
After every task-switch, write 2 sentences about previous task before starting new. Clears "residue".
Digital & AI
Learning in Public
Publish weekly what you learn even if not mastered. Public mistakes accelerate correction.
Leadership
Responding to the Innovator's Dilemma
Your current profitable products kill your future innovations. This exercise spins off an innovation unit before too late.
Professional
Task Batching
Group similar tasks into one slot.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Parenting
Distinguishing Meltdown from Tantrum — and Responding Accordingly
A tantrum aims to get something; a sensory meltdown is a total loss of control — each requires a completely different response.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Digital & AI
Email Only Twice a Day
10am and 4pm only. Otherwise: closed. No one dies if your reply takes 2 hours.
Digital & AI
Single-Tasking Commitment
In every 60-90 min window: one task, one window, one intention.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
ACCEPTS for Constructive Distraction
Seven distraction routes giving you minutes of safe survival until the wave passes.
Psychological
Mind-Reading Challenge
You assume what others think of you — but never asked.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Shocking Hook Opening
Open with shocking stat, personal story, or challenging question — first 30 sec.
Professional
Industry Trend Scan
Each quarter, read 5 industry-future reports and extract one decision that protects your career.
Professional
Career Pivot Risk Map
Before pivoting to new field, map 5 risks and 3 cheap experiments before full leap.
Professional
Disagree and Commit
If you disagree and weren't convinced, state disagreement, then commit to execution as if it were yours.
Professional
No-Decision Audit
Each month, list 5 decisions you didn't make — postponing IS a decision.
Professional
Quarterly Review
End of each quarter, 2 hours: what achieved? what not? lesson? next quarter?
Professional
Annual Theme
Instead of New Year resolutions, pick one "theme" (year of health, year of depth...).
Professional
Net Worth Tracking
First Saturday monthly, compute: assets − debts = net worth. Track curve.
Professional
Third-Party Introduction
Instead of cold outreach, ask mutual connection for warm intro with ready phrasing.
Social
Physical Touch Boundary
You are not obliged to hug or kiss anyone you're uncomfortable with — body-respect phrase.
Social
"Best Part" Question
Replace the rote "how are you" with "what was the best part of your week?".
Social
Renegotiate Parental Expectations
Renegotiate parental expectations (career, marriage, presence) in a calm structured talk.
Social
Async vs Sync Decision
Use a matrix to decide when to message (async) vs call/meet (sync).
Administrative
Annual Theme Instead of Resolutions
A single theme-word guides your year's decisions instead of forgotten resolutions.
Administrative
Full No-Meeting Day
Designate one weekday with zero meetings — even from the CEO.
Administrative
Architecture Decision Record (ADR)
Each significant decision: a text file with context, options, choice, consequences.
Administrative
Zero-Based Budgeting
Every budget line starts at zero — must justify itself, not inherit from last year.
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Leadership
Diagnosing Your Reaction to Feedback
3 triggers reject valid feedback: Truth, Relationship, Identity. Know which fires in you.
Leadership
Regulating Distress: Not Too Low, Not Too High
Change needs enough pressure for people to move, but not so high they crack. Be your team's thermostat.
Leadership
Psychological Safety Address
Write a speech or message declaring your commitment to a fail-safe environment.
Parenting
Feeling Mirror
Name your child's feeling precisely before you try to fix the situation.
Parenting
The Calm Corner
A safe home spot your child retreats to when feelings overflow — not punishment, a sanctuary.
Parenting
Reflective Summarizing
After your child talks, summarize in your own words — he confirms you heard and corrects if wrong.