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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.
38 results (expanded search) for "cognitive"
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Social
The Generous Backstory
Invent at least three plausible reasons for a behavior that upset you, before you judge.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Professional
Deep Work Block (90 minutes)
Reserve a 90-minute deep work block offline and produce quality work that equals an entire ordinary day.
Parenting
Cooperative Pretend Play
Join your child's pretend play without directing — follow, don't lead.
Digital & AI
Browser Tab Limits
Max 5 browser tabs. Every 6+ = close or save to read-later.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Professional
Deep Work Block 90-Min
One 90-min deep block produces what a whole day can't.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Social
Verify Before Concluding
Before judging intent, call and ask — avoid 80% of misunderstandings.
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Social
ABC Trace for an Anger Flare
In anger, dissect: Antecedent → Belief → Consequence.
Social
Restructure "Everyone Is Judging Me"
Dissect the thought: evidence? Real ratio? What are others actually doing?
Social
Manage Jealousy Toward a Friend
Convert jealousy of a successful friend into inspiration via 3 CBT questions.
Administrative
Project Pre-Mortem
Before starting, imagine the project failed in six months and write down why.
Administrative
Zero-Based Communication Channel Audit
Freeze every internal comm channel (Slack, email, meetings) for a week, and reinstate only what's actually demanded back.
Leadership
Consistency Check with Past Decisions
Compare your current decision to past decisions in similar situations — are you consistent or contradicting?
Leadership
Saying Yes to a Bad-Seeming Idea to Test It Cheaply
When an idea seems intuitively bad but its test cost is low, approve it as a cheap experiment instead of rejecting it on intuition alone.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Parenting
Do Instead of Don't
Convert every "don't do" into "do" — the child's brain doesn't process negation easily.
Parenting
Daily Read-Aloud
Read aloud to your child 15 min daily — even after he reads independently.
Parenting
Zone of Proximal Development Scaffold
Offer a challenge slightly harder than he can solo, and gradually less scaffolding.
Parenting
Busting the Learning-Styles Myth — A Practical Multi-Modal Approach
No child is scientifically "visual-only" or "auditory-only" — use all senses together to cement any information.
Digital & AI
Attention Residue Shield
Between tasks, take 90 sec of "mental close" before starting next — else residue from prior task drains 40% of focus.
Digital & AI
Single-Task Protocol
At any moment, one tab, one window, one task — multitasking is a neural myth.
Digital & AI
Personal Audit: Automation vs Replacement?
For each task automated with AI, ask: "Freed for higher value, or replaced my learning?".
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Digital & AI
Age-Appropriate Social Media Onboarding Conversation
Before allowing your child's first social media account, hold a structured conversation (not a lecture) covering privacy, strangers, and social comparison.