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 "نمط انفعالي"
Professional
Lifestyle Inflation Audit
For each raise last 3 years, compute: where did it go? Did wealth grow proportionally?
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
TIPP for Emotional Peak
Four physiological techniques that drop emotional peak in minutes: temperature, intense exercise, paced breathing, paired muscle relaxation.
Psychological
Chain Analysis
Track what happened before the blow-up, where the chain could have broken.
Psychological
Emotion Thermometer
Measure emotion daily 0-10 — discover pattern and triggers.
Social
Spot Your Own Alexithymia Pattern
When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.
Psychological
Plutchik Wheel Audit
8 primary emotions in a wheel, gradient and mixing — visual tool to discover yours.
Social
Adapt Your Critique Style
French/Dutch tolerate direct critique; East-Asian needs it wrapped.
Administrative
SMART Goal Rewrite
Turn a vague goal into a specific, measurable, time-bound formulation.
Administrative
Amazon-Style Weekly Business Review
Weekly: 30-min silent reading of 6-pager data, then sharp discussion.
Digital & AI
Few-Shot Examples Before Asking
Show the model 2-5 examples of the desired output style so it mirrors the pattern with high precision.
Digital & AI
Social Comparison Awareness Journal
Log every time you feel envy or inadequacy after seeing a post — awareness of the pattern is the first step to breaking the deliberately designed comparison trap.
Digital & AI
Few-Shot Prompting Technique
Give the model 2-3 complete input-output examples before your ask, instead of explaining the rule verbally.
Parenting
Repair After Rupture — The Accountability Protocol
A conscious repair that goes beyond apology — it examines the root of the reaction and changes the pattern, not just repeats it weekly.
Professional
Distraction Log
Log: what distracted, when, why — discover patterns.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Professional
Return-to-Focus Counter
Log how many times you returned to task after distraction — learn from data.
Leadership
Consistency Check with Past Decisions
Compare your current decision to past decisions in similar situations — are you consistent or contradicting?
Digital & AI
Diverse Few-Shot (Not Similar)
In few-shot, deliberate variety (positive/negative/edge case) matters more than count.
Digital & AI
Distraction Journal
For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.
Psychological
Inner Critic vs Compassionate Voice Journal
Log what your inner critic says one day — rewrite in compassionate voice.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
Emotion Granularity
Instead of "I feel bad", classify: "frustrated", "disappointed", "exhausted".
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
Unique Outcomes
Your problem isn't constant — when didn't it show? Those "unique outcomes" reveal your strength.
Psychological
Window of Tolerance Map
Each has tolerance window — below it numbness, above it explosion. Map yours.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Turning the Mind
Acceptance isn't one decision — it's a recurring choice you make daily.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Professional
Daily Energy Map
Track your energy every two hours for a week to find your golden hours and schedule hard tasks there.
Professional
Rehearse Expected No
Imagine worst "no" before negotiation — respond flexibly vs shocked.
Professional
Radical Candor 2x2
Sort your feedback on care personally × challenge directly — sweet spot: high in both.
Professional
360 Self-Audit
Each quarter, ask 6 people around you the same 3 open questions about your performance.
Professional
Perfect Day Vision
Describe a "perfect day" in detail, then engineer goals to repeat it more.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Social
The Post-Conflict Repair Protocol
After both calm down from a conflict, run a structured 4-question dialogue to close it for real, not superficially.
Administrative
Stakeholder Map Before Delegating
Before delegating a sensitive task, map who must know and who must agree.
Administrative
Monthly Decision Journal
Log every important decision with your prediction; review monthly for calibration accuracy.
Administrative
24-Hour Pause Before Big Decisions
Any decision over 5000 SAR or 5 hours of impact — wait 24 hours before executing.
Administrative
Inverted Pyramid (Minto)
Lead with conclusion first, then supporting arguments, then details — never the reverse.
Administrative
Monthly Variance Analysis
Monthly: planned vs actual — focus on variances >5%, dig into causes.
Leadership
Cross-Functional Team Trust-Building
Before a joint project between different teams, hold a "hidden assumptions" session surfacing mutual stereotypes between departments before they sabotage collaboration.
Leadership
Team Debrief After a Major Win (Not Just Failures)
After a major success, hold a structured "after-action review" asking: what exactly did we do right, and how do we deliberately repeat it — not just "what did we get wrong".
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
Modeling Emotional Regulation Out Loud
Make your emotional regulation visible and audible to your child — children learn regulation by watching, not by lecture.
Parenting
Whole-Brain Integration — Right and Left Together
Connect your child's feeling (right hemisphere) with logic (left hemisphere) in one sentence — never one without the other.
Parenting
Five Emotion-Coaching Steps
Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.
Parenting
Daily Strength-Spotting Ritual
Not a generic slogan ("every child is special") but a specific daily ritual documenting one actual strength the parent witnessed today.
Digital & AI
Reset the Algorithm
Every 3 mo, delete history + watched + watch only specific content 1 week. Algorithm relearns from scratch.
Leadership
Decision Equity Audit
Review your team's last 20 decisions (promotion, project, leave). Who gained? Who lost? Pattern reveals bias.
Leadership
Coaching Through a Plateau
When someone's progress stalls despite real effort, look for what changed in their performance pattern, not just "less motivation".
Leadership
"Getting on the Balcony": The Observation Technique
Mid-meeting or mid-conflict, mentally step back and imagine watching from above — who's speaking? who's avoiding? what's the real pattern?
Leadership
Inclusive Meeting Design (Async Options, Rotating Facilitation)
Add an asynchronous written channel to every important meeting, and rotate the facilitator role among team members — meetings stop being monopolized by one communication style.
Digital & AI
Copyright-Aware Prompting
Don't ask AI "write in author X's style". That = using their commercial style sans permission.
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Social
Fogging to Defuse a Dispute
In unfair criticism, agree only with the "grain of truth" without entering defense.