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 "continuous-improvement"
Professional
Imaginary Audience Rehearsal
Rehearse as if audience in room — discover gaps.
Administrative
Plus-Delta Retro in the Last Two Minutes
End every meeting with: what worked (+) and what we change next time (Δ).
Administrative
Five Whys for Every Recurring Problem
Don't treat symptoms. Ask why five times to reach the root cause.
Administrative
Plan-Do-Check-Act (PDCA) Cycle
Improve any process via a weekly four-stage loop: Plan, Do, Check, Act.
Administrative
One-Week Kaizen Event
Small team, one process, 5 full days for radical improvement — not "open project".
Administrative
Weekly Ops-Health Retro
Beyond the daily morning huddle, dedicate 20 weekly minutes to a deeper review: what wore us out this week?
Administrative
Fast-Response Suggestion System
Collect improvement suggestions from staff, but the critical rule: respond within 48 hours to every one — no neglected box.
Administrative
Post-Project Retrospective Template
Within a week of any project delivery, gather to document what worked and what failed — before memory evaporates.
Leadership
Stop-Start-Continue Team Review
45 min per quarter: what to stop, start, continue. Simplest team evolution tool.
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".
Leadership
Experimentation Mindset for Adaptive Problems
There's no ready solution for adaptive problems — treat your next solution as a small learnable experiment, not a final plan that must succeed on the first try.
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Small Wins Diary
Log 3 small wins daily — trains brain to see positive.
Psychological
Strict Worry Postponement
All worry in one fixed 15-min daily window — only.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Psychological
Reattribution
If error occurred, 100% your fault? Usually no. Recalibrate share.
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Psychological
"I'm a Failure" Audit
"I'm a failure" needs 5 evidence + 5 counter. Write them.
Psychological
Emotion Description Without Judgment
Name feeling (sad, angry) — without "I'm bad" or "this is wrong".
Psychological
Radical Acceptance
Resisting reality doubles pain. Full acceptance (not approval) frees.
Psychological
Turning the Mind
Acceptance isn't one decision — it's a recurring choice you make daily.
Psychological
Crisis Survival
In intense crisis, no decisions. Calm first.
Psychological
Sensory Distraction
In intense emotion, use 5 senses for moment distraction — not suppression.
Psychological
Daily Skills Card
Log daily which DBT skills you used and which were effective.
Psychological
Five Senses Eating
One meal/week eaten with all senses — no phone, no talk.
Psychological
Sound Anchoring
Use a sound (clock tick, AC) as presence anchor.
Psychological
Open-Eye Meditation
No need to close eyes — meditation in life as is.
Psychological
Loving-Kindness (Metta)
Wish well for self, beloved, neutral, difficult, world.
Psychological
Alternate Nostril Breathing
Block one nostril, inhale other, alternate — balances brain halves.
Psychological
Stimulus-Response Gap
Between event and reaction — there's a gap. You choose in it.
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
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
Breath Counting to 10
Count breaths 1-10. If lost, restart. Simple beginner meditation.
Psychological
Hundred Returns
Every time mind wanders, return — meditation isn't stillness, it's return.
Psychological
Daily Activities Meditation
Turn repeating task (dishwashing) into meditation.
Psychological
Short Presence Prayer
One min at fixed daily time, any phrasing suiting you.
Psychological
Gratitude Visit
Write to someone who positively shaped you, then deliver personally.
Psychological
VIA Character Strengths
Free test reveals top 5 character strengths.
Psychological
Weekly New Strength Use
Each week, use one of your strengths in a new way.
Psychological
Best Possible Self
Write 15 min about best version of self in 5 years — you may see self.
Psychological
Savoring a Great Day
Recall a great old day in full detail — generates new positivity.
Psychological
Mindful Savoring
In good moment, stop. Don't rush task — intensify.
Psychological
Daily Gratitude Journal
Write 5 gratitudes daily for 21 days.
Psychological
Unsent Thank-You Letter
Write thanks letter unsent — for yourself.
Psychological
Daily Random Kindness
One random kind act daily — lifts your mood more than recipient.
Psychological
Weekly PERMA Audit
5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.
Psychological
Flow Activity
Find an activity where you lose time — this is flow.
Psychological
Meaning Moments Log
Log moments where you felt deeper meaning — discover what matters.
Psychological
Eulogy Writing
Write what you wish said at your funeral — discover deep values.
Psychological
Awe Walks
20-min walk looking at what amazes you — increases happiness, reduces anxiety.
Psychological
Beauty Appreciation
In your day, pause at 3 beauty moments — new pleasure forms.
Psychological
Learned Optimism (ABCDE)
With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).
Psychological
Hope: Three Pathways
Per goal, 3 ways — so you don't collapse if one blocks.
Psychological
Life Story Positive Reframe
Retell life story from positive angle — discover identity.
Psychological
Self Co-Regulation
Breathe with another body (partner or animal) — regulates nervous system.
Psychological
"I Am Safe Now" Anchor
In flashback, anchor present with 3 sensory facts.
Psychological
Sensory Anchoring (5 senses)
Notice one thing per sense now — exit dissociation.
Psychological
Time Orientation Anchor
Say aloud date and current location — anchors brain in present.
Psychological
Alternative Life Scenario
Imagine life if you chose differently 10 yrs ago.