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 "VIA"
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Social
Remember a Name Via 3 Anchors
When you hear a name, anchor it with 3: pronounce it + match a famous bearer + a face trait.
Social
Read a Colleague's Culture via Hofstede
Before meeting a colleague from a new culture, read his country's 6 Hofstede dimensions.
Digital & AI
Breach Check via HaveIBeenPwned
Check all your emails on haveibeenpwned.com to know which breaches exposed your data.
Leadership
Strengths Team Map
Identify top 5 strengths per member, plot them on a map, discover gaps and duplications.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Professional
WOOP Goal Method
Turn a vague wish into an actionable plan in 15 minutes via 4 steps: Wish—Outcome—Obstacle—Plan.
Professional
Task Stripping
Per task: essential? Delete rest.
Administrative
Exception-Only Reporting
Don't report what went as expected. Report only what breached the allowed threshold — silence is reassurance.
Parenting
Listening to Children's Stories (Paley)
Ask your child to tell a story, write it verbatim, read it back. He'll think you're magic.
Parenting
Twenty-Minute Walking Talks
Walking side-by-side opens conversations face-to-face never does.
Professional
Delete Social Apps
Delete Instagram, TikTok, Twitter from phone — use only via browser.
Social
Grief Dialogue
Open dialogue about a painful family loss via Sue Johnson's emotional questions.
Social
Conflict Between Friends
Resolve a friend conflict via a 4-part apology and rebuild trust within 24 hours.
Social
Deepen Shallow Friendships
Pick a shallow friend and deepen via 3 of Aron's 36 questions.
Social
5-Friends Audit
Audit your closest 5 via a relationship grid: who adds, who drains, who mirrors your values.
Social
Manage Jealousy Toward a Friend
Convert jealousy of a successful friend into inspiration via 3 CBT questions.
Social
Digital Civic Presence
Be a digital civic voice via one thoughtful comment weekly instead of 20 impulsive reactions.
Administrative
Plan-Do-Check-Act (PDCA) Cycle
Improve any process via a weekly four-stage loop: Plan, Do, Check, Act.
Administrative
Delegating Decisions, Not Tasks
Specify the decision-types (not tasks) you will delegate via an explicit authority ring.
Administrative
Per-Stakeholder Comm Plan
Per key stakeholder: what to send, when, via which channel, what to expect.
Leadership
Pre-Commitment Device
Lock yourself out of the weak option before you face it — via financial or public stake that's hard to undo.
Leadership
Multiplier vs. Diminisher Diagnosis
Determine if you multiply your team's intelligence or drain it via 5 specific leader behaviors.
Leadership
Handling a Toxic High-Performer
When a member delivers excellent results but destroys team morale, separate performance from behavior via a clear standard and a direct honest conversation.
Parenting
Co-Regulation Through Breath
Calm yourself first — your nervous system calms the child's via physiological synchronization.
Parenting
Identity Stage — Allow Exploration
Your teen's identity forms via experimentation — don't suppress, guide it to be safe.
Parenting
Sibling Fight Mediation
Don't judge between your kids in a fight — teach them to resolve via 5-step protocol.
Parenting
Mediating Sibling Conflict, Not Ruling
Instead of deciding "who's right," let them resolve conflict themselves via a 4-step protocol.
Parenting
Risk Talks Without Lecture
Discuss drugs/alcohol/sex via questions, not lectures. Curiosity opens when invited, not imposed.
Digital & AI
Remove Yourself from Data Brokers
Send delete requests to 10 data brokers — Gulf via PDPL, global via GDPR/CCPA.
Digital & AI
Testing 5 Thumbnails/Covers Before Publishing
Just as you brainstorm 10 titles, generate 5 different thumbnail/cover concepts, and pick via a small sample, not instinct alone.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Funeral Visualization
Hear what you wish would be said of you in 50 years to learn what matters today.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Perfectionism Ruler
Define where your "good enough" is on a 0-100 ruler, to know when to stop.
Psychological
Physical Pain Sensation Acceptance
Physical pain doesn't obey resistance — it softens with conscious acceptance.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Soothing Self-Touch
Place hand on heart or cheek 2 min — your body knows kindness.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
5-4-3-2-1 Grounding
5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
Voo Vocalization
Long low "Voo" sounds stimulate vagus nerve and calm heart.
Psychological
Vagus Nerve Neck Stretch
Simple head tilt 30 sec each side activates vagus nerve.
Psychological
Slow Body Sway
Sway foot to foot 5 min — mimics mother's soothing of child.
Psychological
Containment Touch
One hand on head, one on chest — contain yourself sensorily.
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
Sleep Hygiene Protocol
10 simple rules transform your sleep if followed 14 days.
Psychological
Willing Hands
Open hands, palms up — body signal for acceptance.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Psychological
Noting Practice
Label thought "thought", then let go — don't build on it.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Psychological
Ikigai Life Map
4 intersecting circles: love, good at, world needs, pays. Intersection = ikigai.