Not recommended as mini‑apps

'Yes, And' Thinking

Build on ideas with 'Yes, And..' to expand rather than shut down creativity.

10,000 Steps a Day

Aim to walk 10,000 steps each day and track your progress with a pedometer or fitness app.

7 Breaths Decision-Making (Samurai Style)

Take seven deep breaths while focusing on the decision or problem at hand. If you still haven’t reached a decision after seven breaths, it might mean that it’s not the right time t…

A Smooth Sea Never Made a Skilled Sailor

Whenever you face a tough challenge, remind yourself of this phrase. It means that it's the storms and rough waters in life that help you grow stronger and become more capable.

Accept Uncomfortable Feelings

When faced with uncomfortable emotions, sit quietly and observe them without trying to change or judge them. Simply label them (e.g., ‘anger,’ ‘sadness’) and focus on your breath.

Access Your Inner Resources

Think of a time when you felt strong, capable, or successful. Tap into that memory in a relaxed state to remind yourself of your inner resources.

Acknowledge Repressed Emotions

Notice any emotions you tend to push away or ignore. Allow yourself to feel and acknowledge them without judgment.

Act Against Negative Emotions

Remember that all emotions are normal and aim to prompt you to act in a certain way. Instead of suppressing your feelings, consciously choose to act contrary to your negative emoti…

Act Confident

Even if you're unsure, act with confidence in your actions and decisions. This often leads to better outcomes and builds your actual confidence over time.

Act with Kindness

Do a small act of kindness, whether it’s helping a friend, volunteering, or just offering a compliment. Notice how it makes you feel.

Acta Non Verba (Actions, Not Words)

Whenever you find yourself talking about what you want to do, stop and take action instead. Use this phrase to remind yourself that deeds speak louder than words.

Activity Zones

Designate specific areas for different activities. For example, create a quiet reading corner, a lively entertainment area, and a productive work space.

Ad Astra Per Aspera (To the Stars Through Difficulties)

Whenever you’re going through tough times, repeat this phrase to remind yourself that great achievements require overcoming obstacles.

Adapt with Flexible Materials

Utilize flexibility in materials, environments, or schedules. For instance, choose flexible workout routines that fit into your day.

Add Cushions for Impact Absorption

Add ‘cushions’ to your life to absorb stress and prevent damage. This could be scheduling downtime after busy periods.

Add Greenery

Incorporate plants into your living and working spaces. For example, place potted plants in your office or create a small indoor garden.

Adjust for Regressive Bias

When recalling or estimating: - Use actual data: Base your judgment on numbers or facts rather than instinct. - Check extremes: Ask if you’re underestimating highs or overestimatin…

Adjust Shapes for Better Grip

Adjust your methods to match your personal preferences. If a standard approach doesn’t work, experiment with alternatives that feel more natural to you.

Adjust System Settings

Adjust parameters in your personal routines to optimize performance. For example, tweak your sleep schedule to improve energy levels.

Adopt Covey's Listening Habit

Practice empathic listening: listen to understand, not just to respond.

Advance with Push-Up Progression

Do push-ups every day. Start with as many as you can do with good form, then add one more each day.

Align Goals with Values

Choose goals that align with your core values and passions. Reflect on what truly matters to you and why.

Analogical Thinking

Link different concepts, like biology and business, to discover innovative solutions.

Analyze Body Language

Pay attention to non-verbal cues in conversations to gain deeper understanding.

Analyze Trends

Data analysts identify patterns and trends in data. Regularly review your personal or professional activities to spot trends and make informed decisions.

Anchor Conversations

Use specific phrases or topics that you know interest the person you’re speaking with. These anchors can help steer the conversation back to engaging territory.

Anchor Your Timeline

To fix time distortions: - Use anchors: Connect events to specific dates or milestones. - Journal regularly: Write down events as they happen to track their timing. - Review your c…

Anchor Yourself

Create a positive anchor by associating a physical action with a positive emotion. For example, lightly press your thumb and forefinger together while thinking of a successful mome…

Apologize and Forgive

Practice sincere apologies and offer forgiveness to resolve conflicts. For example, 'I am sorry for my part in our argument. I forgive you for yours.'

Apply Contradiction Templates

Use standard TRIZ contradiction templates like 'Technical Contradiction' and 'Physical Contradiction.' For example, 'Technical Contradiction: Increasing speed improves productivity…

Apply Erickson Techniques

Apply Milton Erickson's techniques like using metaphors, stories, and pacing your speech to match the listener's. Use these methods to make your messages more relatable and engagin…

Apply SCAMPER

Use the SCAMPER technique to creatively improve your projects: Substituting, Combining, Adapting, Modifying, Putting to another use, Eliminating, and Reversing elements.

Apply the 10x Rule

Set goals that are ten times bigger than what you initially think you can achieve. Increase your efforts and actions accordingly.

Apply the 80/20 Principle

Identify the 20% of activities that will yield 80% of the results towards your goals. Focus on these high-impact activities.

Apply the Contradiction Matrix

Use the TRIZ Contradiction Matrix to find principles that can resolve your specific conflict. For example, if you need to improve speed without losing quality, the matrix suggests …

Apply the Inversion Technique

Think about what you want to avoid and use that to guide your decisions.

Apply the Law of Networking for Success

Actively build connections in your field—reach out, attend events, or engage online. Make sure you know people who can help recognize and amplify your work.

Apply the PREP Formula

Structure your arguments using the PREP formula: Point, Reason, Example, Point. State your point, explain why, give an example, and restate your point.

Apply the PREP Method

Use the PREP method (Point, Reason, Example, Point) to structure your responses and arguments. Start with your main point, provide a reason, give an example, and then restate your …

Apply the Sherlock Holmes Method

Look at a situation from all angles, consider all evidence, and eliminate the impossible.

Apply the Time-Out Technique

Take a time-out if a conversation becomes too heated. Agree with your family to pause and take a break before continuing.

Apply to Self

Before advising others, reflect on how you apply that advice to yourself. Ask, 'Do I follow this rule in my own life?'

Articulate Silently

Practice articulating words clearly without making a sound. Focus on the precise movements of your mouth and tongue.

Ask for Help

Don’t hesitate to ask for help or advice from others. Be clear about what you need and why you value their input.

Ask Questions

Regularly ask yourself probing questions about your experiences and feelings.

Ask the 5 Ws and H

Ensure your message covers Who, What, Where, When, Why, and How.

Ask Yourself, What is the Most Difficult?

Before starting a task, identify the most challenging part and focus on it first.

Association Chains

Connect new information to things you already know, such as related knowledge, personal experiences, or familiar concepts.

Automate Reports

Data analysts automate routine reports. Use automation tools to generate regular reports on your progress, goals, or any other relevant data.

Automate Your Savings

Set up automatic transfers to your savings account each time you receive your paycheck.

Avoid Boundary Extension Errors

When recalling visuals: - Focus on details: Try to actively recall both the foreground and the background. - Verify: Revisit the original image or scene to compare your memory. - P…

Avoid Expectation Bias

Stay objective when analyzing outcomes. Here’s how: - Double-check results: Revisit your data or conclusions to ensure they’re free from personal bias. - Involve others: Get a seco…

Avoid Junk Food

Replace junk food with healthier options. Instead of chips, candy, soda, and fast food like McDonald's, choose fruits, veggies, nuts, yogurt, and homemade meals. For example, swap …

Avoid List Interference

To remember lists better: - End strong: Avoid adding unnecessary items after a list is completed. - Use pauses: Take a brief moment of silence after hearing or reading a list. - Re…

Avoid Premature Attacks: Be Patient

Don’t jump the gun. In chess, launching attacks too early can backfire. Same goes in life—be patient, lay your groundwork first, and then make your move when the time is right.

Avoid Selection Bias

Be mindful when choosing data or examples to avoid misrepresenting the whole picture. Here’s how: - Check your sample: Ask, “Is this data random and diverse, or is it skewed?” - Se…

Balance Insight with Humility

Challenge the belief that you understand others better than they understand you. Here’s how: - Ask instead of assuming: Engage in conversations to learn how others see you. - Refle…

Balance Leveling and Sharpening

To keep memories accurate: - Write details down: Capture events as soon as possible to avoid losing information. - Check for gaps: Ask yourself what might be missing in your memory…

Balance Past and Future

When thinking about the past and future: - Challenge nostalgia: Ask, "Was the past really better, or is this selective memory?" - Find future positives: List things you’re excited …

Balance Present Significance

To avoid overestimating the present: - Zoom out: Ask, “Will this matter in a year? Five years?” - Review the past: Compare this moment to similar past events for perspective. - Pla…

Balance Selective Perception

Train yourself to see the whole picture, not just what aligns with your expectations. Here’s how: - Check for blind spots: Ask, “What might I be missing?” - Seek opposing views: Ac…

Balance the Fading Affect Bias

To stay balanced: - Acknowledge both sides: Write about unpleasant memories alongside the positive ones. - Reflect intentionally: Spend time thinking about what you learned from di…

Balance the Negativity Bias

To manage negative recall: - List positives: After a bad experience, write down at least 3 positive things that happened that day. - Reframe events: Find the silver lining in unple…

Balance the Scales (Negativity Bias)

When you find yourself focusing on the negatives, make a conscious effort to also consider the positives. Ask, 'What’s going right here?'

Balance Your Brew

Drink 3 to 4 cups of coffee daily but not more.

Balance Your Expectations

Be realistic about task difficulty: - Set milestones: Break hard tasks into smaller, achievable steps. - Reassess easy tasks: Don’t rush through just because they seem simple. - Ch…

Batch Similar Tasks

Group similar tasks and do them together.

Be Adaptable

Be ready to adjust your plans based on new information or changing circumstances. Flexibility is key to staying relevant and effective.

Be Clear and Concise

When speaking or writing, stay on topic and keep your messages short and to the point. Avoid jargon and unnecessary details.

Be Curious

Cultivate a curious mindset, always eager to learn and understand more.

Be Precise

Pay close attention to detail in your tasks. Double-check your work to ensure accuracy and avoid errors, just like surgeons performing precise procedures.

Be Prepared, Not Psychic

Instead of worrying about future uncertainties, prepare by saving money, stocking up on essentials, and learning versatile skills.

Be Realistic with Time

Stop underestimating how long tasks will take. Here’s how: - Add buffer time: Whatever you think a task will take, add 50% more time. - Use past experience: Look back at similar ta…

Bedtime Gratitude List

Before bed, write down three things you were grateful for that day.

Begin with a Miracle Morning

Incorporate the Miracle Morning routine into your day: Silence, Affirmations, Visualization, Exercise, Reading, and Scribing (journaling).

Behavioral Activation

Gradually reintroduce activities you once enjoyed, starting with small tasks and building up as you feel able.

Beware the Decoy

Identify if a "decoy" option is influencing your choice. Here’s how: - Spot the odd one out: Look for an option that seems unnecessary or inferior. - Ask why it's there: Consider i…

Bias for Optimism

Always expect the best outcome in any situation, even when the future is uncertain.

Big Bills Mindset

Avoid overspending by reframing small amounts. Here’s how: - Think in totals: Ask, “How much will this add up to?” - Group small spends: View multiple small expenses as one big exp…

Biomimicry

Look to nature for solutions, like how bees build hives or trees communicate.

Bloom's Taxonomy Application

Structure your learning using Bloom's Taxonomy, starting from basic recall of facts to creating new ideas.

Boost Fitness with HIIT

Perform a HIIT session with 20 seconds of intense exercise (like sprinting or jumping jacks) followed by 10 seconds of rest, repeated for 8 rounds.

Boost Learning with NSDR

After a study session, take a short rest using a Non-Sleep Deep Rest (NSDR) technique like a brief nap or guided relaxation.

Boost Memory with Self-Testing

To recall better: - Test yourself often: After reading, close the book and write down what you remember. - Use flashcards: Create questions for key points and quiz yourself regular…

Boost Recall with Full Lists

To remember all items: - Avoid splitting lists: Keep the whole list in view when reviewing. - Use categories: Organize items into groups to make them easier to recall. - Quiz yours…

Boost Recall with the Modality Effect

To remember better: - Listen and repeat: Say key points aloud after hearing them. - Mix modalities: Write down spoken info or speak aloud written notes. - Review audio: Record impo…

Boost Your Charisma

Smile genuinely and use people's names during conversations. Show enthusiasm and confidence in your body language and speech.

Brainwriting

In a group, write down ideas and pass them around for others to build on.

Break Free from Attentional Bias

Shift your focus when recurring thoughts distort your perception. Here’s how: - Notice the pattern: Ask, “Am I only paying attention to things that match my current thoughts or wor…

Break Free from Functional Fixedness

Learn to see objects and tools beyond their traditional uses. Here’s how: - Ask ‘What else?’: Look at an object and think of three ways to use it that are not its usual function. -…

Break Free from Stereotypes

To reduce stereotypical bias: - Pause and question: Before making assumptions, ask yourself, “What evidence do I have?” - Focus on individuals: Get to know people beyond labels and…

Break Free from Sunk Costs

Don’t let past investments trap you into bad decisions. Here’s how: - Pause and evaluate: Ask, “If I hadn’t already invested, would I still continue?” - Set a clear stopping point:…

Break It Down

Divide big problems or goals into smaller, manageable parts.

Break Problems into Smaller Parts

Break down big challenges into smaller, more manageable parts. Instead of trying to fix everything, focus on one aspect at a time.

Break the Clustering Illusion

Train yourself to spot when you're overestimating the importance of random patterns or streaks. Here’s how: - Step back: Ask, “Is this pattern meaningful or could it be random?” - …

Be Calm

Breathe Deeply

Practice deep breathing exercises for a few minutes each day.

Breathe Diaphragmatically

Practice deep breathing from your diaphragm. Sit or lie down, place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, ensuring your abdomen…

Breathe in for 4 Seconds, Out for 6

Take a deep breath in for 4 seconds, hold it for 2, then exhale slowly for 6 seconds. Repeat this three times.

Breathe with Control

Practice controlled breathing by inhaling for a count of four, holding for a count of four, and exhaling for a count of four.

Be Calm

Breathing

Try the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

Bridge the Knowledge Gap

Use all relevant knowledge across fields. Here’s how: - Pull from different domains: Think about how skills or insights from one area apply to another. - Ask diverse opinions: Invo…

Build an Online Presence

Marketers build online brands. Create and maintain an online presence through social media profiles, a personal website, or a blog to showcase your expertise and connect with other…

Build Logical Chains

Create a logical sequence of events or thoughts to see how they are connected.

Bullet Your Points

Use bullet points to outline your key points. This keeps your speech organized and ensures you cover all important topics.

Buzz Your Lips

Press your lips together gently and blow air through them to create a buzzing sound. Sustain this for as long as possible.

Calcium-Rich Foods for Strong Bones

Include calcium-rich foods like milk, cheese, kale, and almonds in every meal.

Calculate Your Motivation

Use the Motivation Equation: Motivation = (Expectancy x Value) / (Impulsiveness x Delay). Increase expectancy and value, and reduce impulsiveness and delay to boost motivation.

Calibrate Your Reactions

Pay close attention to the other person’s non-verbal cues (facial expressions, body language) and adjust your approach accordingly.

Carpe Diem (Seize the Day)

Use this phrase as a daily reminder to live in the moment and make the most of every day. Take that risk, try something new, or just appreciate the now.

Catch Anthropomorphism

Avoid assigning human emotions or traits to animals, objects, or concepts. Here’s how: - Question your assumptions: Ask, “Is this object/animal actually feeling this, or am I proje…

Catch the Morning Rays

Spend 10-15 minutes in the sun each morning or late afternoon.

Celebrate Your Wins

Recognize and celebrate when you achieve milestones or complete goals. Reward yourself with something meaningful.

Challenge Assumed Similarities

When interacting with others: - Ask: "What’s unique about this person’s perspective or experience?" - Listen actively: Avoid projecting your own traits or beliefs onto them. - Refl…

Challenge Assumptions

Actively question gender stereotypes. Here’s how: - Notice biases: Be aware of assumptions you make based on gender. - Think beyond roles: Focus on skills and qualities instead of …

Challenge Avoidance Behavior

Notice when you avoid something due to fear. Commit to facing it instead, even if it’s just for a short time.

Challenge Confirmation Bias

When evaluating information: - Seek opposing views: Actively search for evidence that challenges your beliefs. - Ask questions: “What would change my mind about this?” - Stay curio…

Challenge Conservatism Bias

Train yourself to update your beliefs when presented with new evidence. Here’s how: - Pause and reflect: When you hear something new, ask yourself, “How does this change what I kno…

Challenge Negative Predictions

When expecting the worst: - Look for evidence: Ask, "What facts support this prediction, and what contradicts it?" - Test your assumption: Take a small action to see if things are …

Challenge the Consensus

In group discussions: - Ask questions: "Have we considered other perspectives?" - Encourage dissent: Create a safe space for alternative viewpoints. - Pause before deciding: Sugges…

Challenge the Usual

Step outside your comfort zone by questioning the default: - Ask why: “Why do I stick with this option? Is it really the best?” - Experiment: Try a small change to see what happens…

Challenge Unhelpful Beliefs About Thoughts

Notice if you believe certain thoughts are 'true' or 'important' just because they come up. Ask yourself if these beliefs are helping you or holding you back.

Challenge Your Beliefs (Confirmation Bias)

Make it a habit to question your beliefs. Look for evidence that contradicts your assumptions instead of only seeking confirmation.

Change the Frame Size

Change the frame size by zooming in or out on an issue. For instance, ask 'What’s the bigger picture?' to expand the context, or 'What’s the smallest detail?' to focus in.

Check Anthropocentric Thinking

Be aware of the tendency to view non-human phenomena through a human lens. Here’s how: - Pause and reflect: Ask, “Am I using human examples to explain something that might work dif…

Check Blame Bias

When assigning blame: - Pause: Ask, "Am I blaming more because the outcome was worse?" - Separate outcome from intent: Focus on actions, not just consequences. - Avoid personal fil…

Check Media Influence

Be aware of how media affects you, not just others. Here’s how: - Reflect on impact: Ask, “How might this message shape my beliefs or actions?” - Fact-check frequently: Don’t assum…

Check the SUCCESs Model

Use the SUCCESs model to make your message: Simple, Unexpected, Concrete, Credible, Emotional, Stories.

Check Your Bias

Stay aware of your own subjectivity: - Ask for outside input: Get diverse opinions to challenge your perspective. - Play devil’s advocate: Argue against your own view to test its s…

Check Your Hindsight (Hindsight Bias)

After an event occurs, resist the urge to say, 'I knew it all along.' Instead, review your original thoughts and predictions to see how they compare.

Choose the Simpler Answer

Stick to the more general explanation. Here’s how: - Simplify scenarios: Ask, “Is this really more specific, or am I overcomplicating it?” - Compare probabilities: The broader cond…

Chunk Information

Break down complex information into smaller, manageable chunks. Present information in bite-sized pieces to make it easier to understand and remember.

Chunk Information

Break down complex information into smaller, more manageable pieces (chunking up) or combine small details into a bigger picture (chunking down).

Chunk Up or Down

In a conversation, chunk up by generalizing to find common ground, or chunk down by getting specific to solve a problem. For instance, 'What’s the broader purpose here?' or 'Can yo…

Chunking Method for Breaking Down Information

Organize large pieces of information into smaller, manageable units. For example, break down long numbers into chunks.

Circle Your Story

Structure your speeches and presentations as a story with a clear beginning, middle, and end. Include a protagonist (often yourself), a challenge, and a resolution.

Clarify and Explore (Known vs. Unknown)

Start by creating two lists: 'Known' and 'Unknown.' Write down what you are certain about in the 'Known' list, and everything that is uncertain or assumed in the 'Unknown' list. Th…

Clarify Probabilities

To improve judgment: - Break it down: Divide events into clear, mutually exclusive parts. - Add them up: Compare individual probabilities to the total likelihood. - Check your math…

Clarify with 5 Whys

Use the 5 Whys technique to drill down into the root cause of your goals. Ask 'why' five times to uncover the underlying motivation.

Clarity Through Examples

Whenever you introduce a key point, back it up with a clear example. Use the phrase 'for example' often to ensure your readers fully grasp what you’re saying.

Clean as You Go

Chefs clean up their workstations as they cook. Apply this habit to your workspace by keeping it tidy throughout the day.

Clean Your Data

Data analysts ensure data accuracy by cleaning it. Regularly review and update your records, schedules, and plans to keep them accurate and relevant.

Clear Communication

QA specialists provide clear feedback. Practice clear and concise communication in all your interactions to ensure your message is understood.

Clear the ‘Tip of the Tongue’ Block

To unblock stuck memories: - Relax: Take deep breaths and stop stressing over the word or idea. - Use hints: Think of related words, phrases, or contexts. - Distract yourself: Do s…

Climb the Breathing Ladder

Gradually increase the length of your inhales and exhales. Start with inhaling for 2 seconds, exhaling for 2 seconds, then increase to 3 seconds, and so on.

Climb the Ladder of Abstraction

Move between abstract concepts and concrete details to clarify your message. Start with a broad idea and provide specific examples to illustrate it, or vice versa.

Cognitive Dissonance Resolution

When new information clashes with what you believe, research both sides to understand better.

Cold Showers

Start each day with a cold shower.

Collect the Clues (Observation)

Start by gathering all relevant information and facts related to the problem you're trying to solve. Pay attention to both the positive and negative evidence.

Combat the Continued Influence Effect

When dealing with misinformation: - Fact-check: Verify the source of any information before accepting it. - Mentally replace: Once corrected, actively focus on the updated informat…

Combine Functions for Better Performance

Combine similar tasks or goals for better efficiency. For example, listen to a podcast while exercising to align fitness and learning goals.

Commit to Value-Based Actions

Pick one action today that aligns with your values (e.g., calling a friend to show care). Do it even if it feels hard or uncomfortable.

Communicate It

Regularly update stakeholders or team members on your progress to keep everyone informed.

Compare with Best-in-Class Systems

Compare your system with best-in-class systems to identify contradictions. For example, see how the best systems balance speed and quality.

Complete All Hacks in a Pack

Focus on completing all the growth hacks in a chosen pack. Track your progress and check off each hack as you finish.

Complete on Time: Stick to Your Time Limit

Set a time limit for your task and complete it within that boundary. Stay focused and finish within the time you’ve set.

Complete Your Unfinished Business

Think of any old grudges, unresolved issues, or unsaid things. Take a step towards resolving one, even if it’s just writing it down to process.

Conceptual Diagramming

Draw diagrams to outline the relationships between concepts you're learning.

Conduct a SWOT Analysis

Analyze your Strengths, Weaknesses, Opportunities, and Threats (SWOT) to make informed decisions about your goals.

Conduct Interviews

Ask detailed questions to gather information and insights from others.

Connect the Dots

Look for connections between different aspects of your life.

Connect with Dale Carnegie’s Trick

Use Carnegie’s tip: talk in terms of the other person’s interests. Find out what they care about and connect your message to that.

Connect with People

Meet and connect with people who are good at what they do. Attend events, use LinkedIn, and have real conversations to grow your network.

Conquer the Burpee Blitz

Do burpees every day. Start with 10 and add 2 more each day.

Consider the Context (Fundamental Attribution Error)

When judging someone’s actions, ask yourself, 'What situational factors might be influencing them?' Look beyond just their personality.

Context is King

Before you start writing, think about the bigger picture. Who’s going to read this? Where will it be published? Consider the reputation of the platform and the expectations of your…

Contextual Practice

Choose a real-life scenario to practice (e.g., ordering food) and focus on mastering phrases for that context. Once confident, move on to more complex topics.

Continuous Improvement

QA specialists continuously refine processes. Always look for ways to improve your work and personal habits.

Contrastive Analysis

When studying two different concepts, list their similarities and differences.

Control the Center: Focus on Key Areas

Just like controlling the center in chess gives you an advantage, focus on the key areas in your life. Prioritize the things that matter most, whether it's a project at work or per…

Count Your Steps

Count your steps from your bedroom to your kitchen every morning without looking down.

Create 'What If' Scenarios

Imagine different scenarios to explore potential outcomes and plan accordingly.

Create a Document Checklist

Create a checklist of common errors to review each time you finish a document. Include spelling, grammar, formatting, and key details.

Create a Mastery Activity List

Create a list of activities that give you a sense of accomplishment (e.g., cooking a meal, organizing a shelf). Try one today.

Create a No-Spend Challenge

Choose a period, like a week or a month, during which you avoid any non-essential spending.

Create a Sleep Routine

Set a consistent bedtime that aligns with your wake-up time to get your body used to winding down at the same time every night.

Create a Vision Board

Collect images, quotes, and items that represent your goals and aspirations. Arrange them on a board where you can see them daily.

Create an Elevator Pitch

Craft a 30-second pitch about who you are, what you do, and why it matters. Practice delivering it smoothly and confidently.

Create an Exposure Hierarchy

List your fears from least to most intense. Start with the least scary and work your way up, gradually increasing your exposure as you feel more comfortable.

Create Analogies

Use analogies to make complex ideas more relatable. For example, describe the brain as 'like a computer' when explaining how it processes information.

Create Composites for Better Properties

Combine different techniques or strategies to create a composite approach to personal growth.

Create Hypotheses

Make educated guesses about what might improve your life and test them out.

Create Mind Maps

Begin with a main idea and expand outward with branches representing related thoughts.

Create Private Areas

Ensure you have areas for privacy and solitude. Use room dividers, curtains, or strategic furniture placement to create secluded spots.

Create Test Cases

QA specialists create test cases to cover different scenarios. Plan for potential challenges and scenarios in your projects and prepare solutions in advance.

Creative Think Tank

Set aside time for brainstorming and thinking creatively.

Creativity with Rituals

Add a daily ritual to prime your mind for creativity. Whether it’s a quiet cup of tea or organizing your space, set the stage for innovative thinking.

Creativity Within Constraints

Impose limits like using fewer materials or setting time boundaries to spark creativity.

Culinary Exploration

Don’t be afraid to experiment with new ingredients or techniques in cooking. Extend this to your life by trying new approaches or learning new skills.

Curiosity-Driven Exploration

Whenever something catches your interest, dive deeper by researching, asking questions, and trying related activities.

Cut Off Caffeine Early

Stop drinking caffeine after lunch each day.

Cut the Noise with Communication Blocks

Schedule specific times to check your messages and emails.

Cut Your Losses (Sunk Cost Fallacy)

When you’re stuck on something because of the time, money, or effort you’ve already invested, ask, 'Is it still worth it going forward?'

Daily Language Achievement Log

At the end of each day, note one accomplishment, like using a new word in conversation or understanding a podcast phrase.

Daily Thank-Yous

Each morning and night, jot down three things you’re grateful for.

Data Detective

Analyze data in your daily life to make better decisions.

Decide Fast

Get the info you need, weigh your options, and make a decision without overthinking.

Decide Only in a Relaxed State

Before making any big decision, take a moment to ensure your whole body is relaxed. Use techniques like deep breathing or progressive muscle relaxation to calm your mind and body. …

Deductive Logic Practice

Solve puzzles that make you think step by step, from a general idea to specific conclusions.

Deep Breathing

Slowly inhale through your nose, hold for a few moments, and then exhale slowly through your mouth.

Deepen Memory with Levels of Processing

To remember more effectively: - Think deeply: Relate new info to something personal or meaningful. - Visualize: Picture concepts or create mental stories about them. - Engage activ…

Defuse from Your Thoughts

When a troubling thought arises, imagine it as a character or an object (e.g., a talking cartoon cloud). Notice its presence, but don’t engage with it.

Degustar y Ajustar

Continuously taste and adjust your cooking. Apply this mindset to your projects and tasks by regularly reviewing and refining your work.

Design Thinking

Start by understanding a person or a group of.., then brainstorm and prototype ideas, and refine them based on feedback.

Design Your Writing

Use visual elements like headings, subheadings, images, tables, and diagrams to structure your text. These tools help guide your reader and make your writing more intuitive and eng…

Detect and Stop Procrastination

Catch yourself when you’re procrastinating and take quick action to get back on track. Here’s how: - Spot the signs: Are you endlessly scrolling, organizing unnecessarily, or putti…

Develop an Action Plan

Break down your goals into smaller, actionable steps. Create a timeline with specific milestones and deadlines.

Develop Your Pieces Early: Build Your Skills

In chess, you develop your pieces early to control the game. In life, it’s about building up your skills and resources. Keep learning, keep growing.

Dialogue with Imaginary Figures

Imagine having a conversation with someone important in your life (past or present), telling them what you feel and think, or ask them for advice.

Distinguish Intent from Accident

When evaluating actions: - Ask: "Could this have been an accident or unintentional?" - Look for patterns: One mistake doesn’t indicate intent—watch for repeated behavior. - Check y…

Diversify Your Interests

Develop hobbies and skills that vary from your usual activities and career path.

DIY Skincare Routines

Create your own skincare products using natural ingredients like honey, oatmeal, or coconut oil.

Do Articulation Exercises

Exaggerate the movements of your lips, tongue, and jaw while repeating phrases like “red leather, yellow leather” and “unique New York.”

Do Lip Trills

Perform lip trills by blowing air through your lips to make them vibrate. Sustain the trill for as long as possible, varying pitch and volume.

Do More Than Yesterday

Challenge yourself to improve daily by doing a little more than you did yesterday, whether it’s more reps in exercise, extra minutes of reading, or additional focus time.

Do Resonance Exercises

Hum while gently massaging your cheeks and jaw to improve vocal resonance. Focus on feeling the vibrations in your face.

Document Everything

QA specialists document testing procedures. Keep detailed records of your processes and tasks to track progress and make improvements.

Document Everything

Keep detailed records of your work, projects, and results to track progress and identify areas for improvement, just like surgeons meticulously document procedures and patient outc…

Document in Your Knowledge Base

After solving a problem or learning something new, document it in your knowledge base for future reference.

Don’t Break the Chain

Commit to doing a specific task every day and mark an X on a calendar for each day you complete it. Aim to keep the chain of X’s unbroken.

Don’t Overvalue Your Stuff

Challenge yourself to see things objectively. Try this: - Ask yourself: “If I didn’t own this, how much would I pay for it?” - Get outside opinions: Others might value things diffe…

Double Attack: Hit Multiple Goals at Once

In chess, sometimes you make a ‘double attack,’ threatening two pieces at once. In life, aim to hit multiple goals at the same time—find tasks that accomplish more than one thing.

Double-Check the System

Avoid over-relying on automation. Here’s how: - Verify output: Check if automated results align with your expectations or data. - Stay informed: Learn how the system works to catch…

Double-Check Your Knowledge (Dunning-Kruger Effect)

Regularly ask for feedback and seek out learning opportunities to ensure your confidence matches your actual ability.

Draw the Fishbone Diagram

Use a fishbone diagram to identify the root causes of a problem. Draw a fishbone with the problem at the head and the causes along the spines.

Draw Your Productive Day in 1 Minute

Grab a piece of paper and quickly draw what a productive day looks like for you. It doesn’t need to be artistic—stick figures are fine.

Dress for Productivity

Adopt a specific dress code or outfit that you wear when working to help you feel more focused and productive.

Drill Down with Five Whys

When you encounter a problem, ask 'Why?' five times to dig deeper into the root cause.

Drill Pronunciation

Focus on difficult sounds by repeating them in different word contexts. For example, practice the “th” sound with words like “think,” “thought,” and “thunder.”

Drill with IPA

Use the International Phonetic Alphabet (IPA) to practice the precise sounds of English. Focus on commonly mispronounced sounds.

Grow Together

Drop a Review

Hop over to the app store and let the world know what you think!

Dual Coding Theory Application

When you study, mix words with pictures. For example, add diagrams or sketches to your notes.

Ease Into Relaxation

During standing breaks, place your feet shoulder-width apart, slightly bend your knees, close your eyes, breathe deeply, and relax your shoulders away from your ears.

Eat Smaller, More Frequent Meals

Instead of three big meals, eat smaller amounts more often throughout the day.

Echo with Empathy

Reflect the feelings of the speaker by acknowledging their emotions and paraphrasing their words. For example, “It sounds like you’re feeling…”

Elevate Your Reading and Watching

Adjust your screens and reading materials to eye level, whether you're sitting or standing.

Elongate Vowels

Practice elongating vowel sounds in words to improve your pronunciation and voice control. For example, say “aaaaaah” or “eeeeee” while maintaining clarity.

Embrace Brown’s Vulnerability Boost

Share personal stories and experiences to connect with your audience.

Embrace Change (Status Quo Bias)

Challenge yourself to step out of your comfort zone. Ask, 'Is staying the same really better?' Be open to new ways of doing things.

Embrace Innovation

Be open to new tools, methods, and technologies that can enhance your work, just like cardiologists and surgeons adopt new technologies and techniques to improve outcomes.

Embrace Kaizen

Implement the Kaizen approach by making small, continuous improvements to achieve your goals. Focus on incremental progress.

Embrace Outsider Ideas

When evaluating external ideas: - Ask: "Is this idea or product effective, regardless of where it came from?" - Compare: Assess its potential objectively against internal solutions…

Embrace Uncertainty

Practice accepting uncertainty by reminding yourself that not everything needs a definite answer or outcome. Let go of the urge to overthink.

Emotion Regulation: Name Your Feelings

When a strong emotion hits, name it. Say, ‘I feel angry’ or ‘I feel sad.’ Labeling emotions gives you clarity and helps reduce their intensity.

Emotional Agility Exercises

Practice understanding and managing your emotions through mindfulness, deep thinking, or creative expression.

Empathize with Others’ Pain

When someone shares their pain: - Pause judgments: Avoid assuming they’re exaggerating. - Reflect on your experience: Remember times when your pain felt real but others doubted it.…

Empathy Expansion

Make an effort to actively listen and understand people's feelings by putting yourself in their shoes.

End on a High Note

To create great memories: - Finish strong: End tasks or experiences with something positive. - Celebrate small wins: After completing a tough task, reward yourself with something e…

Energize with Iron

Add iron-rich foods into your diet like lean meats, beans, and leafy greens to prevent fatigue and enhance mental clarity.

Energy-Wise Work

Pay attention to when you feel most awake and tackle the hardest tasks then. Do lighter work when you feel less energetic.

Engage in a Satisfying Hobby

Pick a hobby or interest you’ve neglected (e.g., playing an instrument, gardening). Spend 10–15 minutes on it today.

Engage in Reflective Listening

Practice reflective listening by summarizing what the other person has said and reflecting it back. For example, 'It sounds like you’re feeling upset because you feel like your eff…

Engage with Your Audience

Marketers engage their audience through interactive content. Actively engage with your social and professional networks by commenting, sharing, and participating in discussions.

Enhance Storytelling Skills

Incorporate short, relevant stories into your conversations to illustrate points and engage your audience. Use vivid details and a clear structure (beginning, middle, end).

Enhance with Strong Oxidants

Use 'oxidants'—positive stimuli—to accelerate progress. For instance, reward yourself for completing tasks to boost motivation.

Enjoy a Bicycle Ride

Go for a bike ride, starting with at least 20 minutes and increasing the duration by 5 minutes each session.

Escape the Hammer-Nail Trap

Avoid over-relying on one tool or method. Train yourself to explore alternatives: - Ask ‘What’s missing?’: Think about other tools or methods that could help solve the problem. - E…

Estimate Right

When estimating the time or resources needed for a task, consider potential obstacles and add buffer time.

Evaluate Ideal vs. Actual States

Compare the ideal state of your system with its actual state to find where it falls short. For example, ideally, your machine should run 24/7 without maintenance, but it requires f…

Evening Stoic Reflection

Spend five minutes each night writing down the main events of your day.

Examine Past Relationships

Reflect on past relationships and how they may influence your current behaviors or expectations in relationships.

Expand Your Vegetable Palette

Each week, pick a new or rarely eaten vegetable to add to your meals.

Expect the Ordinary (Pattern Recognition)

Consider what normally happens in similar situations before assuming an unusual explanation. Ask yourself: ‘Why should this be any different?’

Expect the Unexpected

When predicting trends: - Ask yourself: "Could there be sudden changes or breaks in this trend?" - Prepare for shifts: Always consider outliers and unexpected events in planning. -…

Experiment with Behavior

Try doing something differently than you usually would. For example, if you’re usually quiet in groups, speak up. Notice how it feels to step outside your norm.

Experiment with Different Amounts

Experiment with different methods or intensities to find what works best. For example, try out various study techniques to discover the most effective one.

Explore Childhood Amnesia

To recall early memories: - Use triggers: Look at photos or listen to music from your early years. - Ask family: Talk to relatives about events you may have forgotten. - Write it d…

Face the Problem Head-On

When you’re tempted to ignore an issue: - Ask yourself: "What’s the worst that could happen if I address this now?" - Take a small step: Do one action to start handling the problem…

Face the Unknown

When making a decision, don’t shy away from unknown probabilities. Here’s how to approach it: - Gather information: Reduce ambiguity by learning more about your options. - Compare …

Fail Small, Learn Big

Try new things where it’s okay if you don’t succeed at first.

Feedback Loop

QA specialists constantly seek feedback to improve. Regularly ask for feedback on your work and use it to make improvements.

Feedback Loop Integration

After learning something new, get feedback to assess your understanding.

Feel for the Many

Practice compassion for groups, not just individuals. Here’s how: - Humanize the numbers: Imagine the faces behind statistics to connect emotionally. - Zoom out: Remind yourself th…

Fight the Illusory Truth Effect

To stay sharp: - Double-check: Look up facts you think you "just know." - Ask questions: Challenge statements that feel familiar but unverified. - Don’t repeat unverified info: Sha…

Find the Positive Intention

When someone behaves in a way that frustrates you, try to uncover the positive intention behind their action. Ask, 'What positive outcome might they be trying to achieve?'

Find Your Balance (Trade-off Theory)

Decide how much you’re willing to give up to gain something else. For example, trading off more free time for less pay or vice versa.

Find Your Ideal Sleep Duration

Track how much sleep helps you feel best. Adjust your schedule to match this ideal duration, as it varies from person to person.

First Things First

Tackle the hardest task first thing in the morning.

Flex Your Face Muscles

Incorporate simple face exercises into your daily routine to tone your facial muscles and improve skin elasticity.

Flip Negative Thoughts

When a negative thought strikes, pause to question its validity and try to reframe it positively.

Floss and Brush Like a Pro

Brush your teeth at least twice a day, and don’t skip the flossing! Use dental floss daily to clean between your teeth, removing plaque and food particles that brushing can’t reach…

Focus During Your Turn in Groups

To stay sharp: - Take notes: Write down key points from the person speaking before you. - Breathe and listen: Avoid rehearsing your own response while someone else is speaking. - R…

Focus on Best Odds

When making decisions with probabilities: - Stick to the best choice: Pick the option with the highest likelihood of success, even if it feels repetitive. - Avoid overthinking: Don…

Focus on Consequences

Guide decisions by emphasizing the consequences. Ask, 'What will happen if we don’t take action?' to highlight the importance of a decision.

Focus on Cutting Losses

Broaden your interests and skills beyond your current duties to include a variety of areas.

Focus on Decision Quality

When evaluating a past choice: - Ask yourself: "Did I make the best decision with the info I had at the time?" - Separate outcomes from process: Focus on how the choice was made, n…

Focus on Details

QA specialists meticulously check for errors. Apply this in your life by paying close attention to the small details in your work and daily tasks.

Focus on Earning Over Saving

Direct your energy towards increasing your income through advancements in your career, pursuing additional streams of income, or starting a side business.

Focus on Evidence

Base your decisions on evidence rather than assumptions or feelings.

Focus on Physical Sensations

Choose a physical sensation to focus on, like the feeling of warmth from a cup of tea or the texture of fabric. Stay present with this sensation for a few moments.

Focus on Positive Memories

To stay positive: - Recall wins: Write down 3 good things that happened each day. - Reframe negatives: Think about what you learned from a tough situation. - Celebrate progress: Lo…

Focus on the Future

Shift discussions from past mistakes to future solutions. For example, 'What can we do differently next time?'

Focus on the Message, Not the Words

To retain the message: - Summarize: Write or say the main idea in your own words. - Look for patterns: Identify recurring themes or key points. - Practice context recall: Remember …

Focus on What You Can Do

Draw two circles; one for factors you can control and another for those you cannot. Set clear, achievable goals based on what’s within your control.

Focus with Pomodoro Technique

Work in focused 25-minute intervals (Pomodoros) followed by a 5-minute break. After four Pomodoros, take a longer break.

Focused Meditation for Clarity

Take a little time to meditate before starting your work or study. Focus on your breathing and try to clear your mind.

Follow a Squat Routine

Do bodyweight squats every day. Start with 15 reps and increase by 5 reps each day.

Follow Gesture Guidelines

Use purposeful gestures to reinforce your message. For example, use your hands to illustrate a point or emphasize a number. Avoid repetitive or distracting movements.

Follow Protocols

Follow established guidelines and best practices in your work to ensure consistency and safety, just like surgeons adhere to strict protocols for patient safety.

Follow the 20-20-20 Rule

Every 20 to 30 minutes, take a break from screens to look at something 20 feet away for at least 20 seconds.

Follow the AIDA Model

Structure your persuasive messages using the AIDA model (Attention, Interest, Desire, Action). Grab attention, build interest, create a desire for your message, and call for action…

Follow the Four Cs of Communication

Ensure your communication is Clear, Concise, Correct, and Courteous.

Follow the Rule of 5

Commit to taking five specific actions every day that move you closer to your goals.

Follow Up Effectively

After meetings or conversations, follow up with a brief email summarizing the discussion and next steps.

Form a Hypothesis (Guided Observation)

Develop a hypothesis or preliminary idea of what you’re investigating before you start collecting facts. Know what you’re looking for and how you’ll interpret it.

Formulate a Hypothesis

When faced with a problem, start by making an educated guess about the cause. Write down your hypothesis and what you expect to happen if it’s true.

Foster Teamwork

Collaborate with colleagues, share knowledge, and support each other’s efforts, just like surgeons work in teams to achieve the best outcomes.

Frame Conflicts with 'If...Then...' Statements

Frame contradictions using 'If...Then...' statements. For example, 'If we increase the speed of production, then the quality of the product decreases.'

Free Associate

Spend a few minutes letting your thoughts flow freely. Write down whatever comes to mind without judging or organizing it.

Gather Evidence

Collect information and data about yourself to make informed decisions.

Get a Fresh Perspective

Have someone else review your document for errors and clarity.

Get Creative with Limits

See limits as chances to get creative. For example, if your kitchen is small, use shelves and hooks to maximize space.

Get Focused

To increase your focus before starting a task, stare at a point on a wall, screen, or object for 30-60 seconds.

Give Positive Reinforcement

Reinforce positive behaviors with praise and rewards. For example, 'I really appreciate how you helped clean up after dinner.'

Go Natural

Incorporate natural materials like wood, stone, and plants into your home. For example, add a wooden table or a stone accent wall.

Go Whole Grain

Switch from white to whole-grain bread, pasta, and rice.

Gratitude Gains

Each night, write down three things you were thankful for that day.

Ground Yourself Physically

Stand up, press your feet into the floor, and feel the ground beneath you. Focus on the physical connection to the earth and let it bring you stability.

Guard Against Misinformation

To protect memory: - Verify info: Check facts before trusting new details about an event. - Write it down: Record key facts right after an event to lock them in. - Question changes…

Habit Pairing

Connect a new learning activity with a daily routine, like reading while you drink your morning coffee.

Handle Resistance Calmly

When facing reactance: - Reframe requests: Offer choices instead of commands to reduce resistance. - Empathize: Understand the other person’s need for autonomy and validate their f…

Handwrite to Remember Words

Rewrite grammar cards or notes by hand to reinforce memory and understanding.

Happiness Hacking

Add simple activities that bring joy, such as expressing gratitude, moving your body, or performing acts of kindness.

Harness Pause Power

Use pauses effectively during conversations to emphasize points and give listeners time to absorb information.

Harness the Power of Three

Limit your daily goal list to the three most important tasks. Focus on completing these tasks before moving on to others.

Have Family Meal Time

Dedicate at least one meal a day to eating together as a family without distractions.

Herbal Teas for Digestion and Stress

Drink herbal teas such as chamomile or peppermint multiple times a day.

Hierarchy of Criteria

When discussing priorities, clarify the hierarchy of criteria. Ask, 'What’s more important—speed or accuracy?' to understand their decision-making process.

Hit Our Hydration Target

Aim to drink about 8 glasses of water a day, adjusting based on activity level and health.

Hold Off on Brushing After Acidic Foods

After eating or drinking something acidic (like citrus or soda), wait about 30 minutes before brushing your teeth. This gives your enamel time to recover.

Hold Team Solution Sessions

Work together to find solutions. Each person suggests ideas and you choose the best solution together.

Hold Weekly Family Meetings

Hold a weekly meeting to discuss plans, resolve conflicts, and share successes.

Host Family Game Night

Organize a weekly game night with board games, card games, or video games everyone enjoys.

Hum for Resonance

Hum at a comfortable pitch, feeling the vibrations in your face and chest. Gradually increase the pitch while maintaining the hum.

Hygiene Routines

Maintain a consistent daily hygiene routine that includes brushing your teeth, showering, and washing your face.

Ideas with Freewriting

Write without stopping to edit or judge.

Identify Alternative Actions

When you notice a familiar negative pattern, think of one small, alternative action you could take instead. Experiment and notice the effects.

Identify and Balance Trade-Offs

Identify trade-offs that might indicate a contradiction. For example, if increasing durability makes the product heavier, that’s a trade-off.

Identify Core Values

Take time to identify the values that are most important to you, like honesty, creativity, or family. Write them down as a reminder.

Identify Positive Reinforcements

Notice times when a behavior has a positive outcome, like getting praise or feeling accomplished. Recognize these moments to reinforce positive patterns.

Identify Problem Patterns

Spend time reflecting on recurring issues in your life—especially in relationships. Notice patterns that may be contributing to these problems.

Identify Your Strengths

Spend some time listing your personal strengths. Think of qualities, skills, or talents that make you unique and capable.

Implement the SCQA Framework

Use the SCQA (Situation, Complication, Question, Answer) framework to structure your communication. Describe the situation, introduce the complication, pose a question, and provide…

Improve Dexterity

Practice activities that improve your dexterity, such as playing a musical instrument, drawing, or using fine tools, just like surgeons have excellent fine motor skills.

Improve Specific Areas

Focus your energy on the areas where a small improvement will make the biggest impact. Prioritize where your time and effort will matter most.

Improve with Vibration

Introduce movement or variation in your routines to keep them engaging. For instance, vary your workout routine to prevent boredom.

Inbox Freedom

Handle emails immediately—reply, delete, file, or set a task.

Incremental Reading

Tackle your reading in smaller segments, ensuring you understand each part fully before moving on.

Indicate Status with Color Changes

Use color or other visual cues to track progress or changes. For example, use a color-coded calendar to organize your time.

Innovate with Non-Mechanical Alternatives

Replace outdated methods with modern, more efficient alternatives. For example, switch to digital note-taking instead of paper.

Insert Micro-Rest Intervals

Incorporate random 10-second pauses during your learning or practice sessions.

Instant Wins with the Two-Minute Rule

If a task takes less than two minutes, do it right away.

Intentional Breathing Exercises

Spend a few minutes each day on breathing exercises, such as deep belly breathing or the 4-7-8 method.

Intentional Mistakes

Set a goal to make 10 mistakes per session by trying new phrases or vocabulary. Treat each mistake as a step toward improvement.

Invest in Good Knives

Chefs rely on high-quality knives. Invest in quality tools for your work and personal projects, whether it’s software, equipment, or office supplies.

Journal Your Goals

Keep a journal to track your progress, reflect on your experiences, and make adjustments to your goals. Write about what’s working, what’s not, and your next steps.

Judge Actions, Not Outcomes

When assessing morality: - Focus on intent: Ask, "What was their intention, regardless of the outcome?" - Separate luck from action: Consider how chance influenced the result. - Be…

Judge Individuals, Not Groups

When evaluating groups: - Ask yourself: "Am I judging the group based on one person’s actions?" - Separate individuals: Focus on specific behaviors or contributions, not stereotype…

Keep a Consistent Pitch

Practice maintaining a consistent pitch by holding a single note while speaking a phrase. For example, speak “Good morning, everyone” on the same pitch.

Keep a Daily Gratitude Journal

Write down three things you appreciate about each family member every day.

Keep a Wage Reality Journal

Track your income and satisfaction: - Log actual earnings: Write down your wages regularly to avoid over- or underestimating. - Note your satisfaction: Reflect on how you feel abou…

Keep Actions Continuous

Maintain continuous progress by building momentum. For instance, create daily habits that support your long-term goals.

Keep Ideas on Hold in Your Idea Parking Lot

If you think of a great idea but don’t have time to explore it, write it down in your 'Idea Parking Lot' for later.

Keep It Simple (KISS Principle)

Keep It Simple, Stupid (KISS). Avoid complexity and keep your message straightforward and to the point.

Know When to Reject a Task

Learn to say no to tasks that don’t align with your goals, values, or current capacity.

Know When to Seek Professional Help

Pay attention to your daily feelings. Signs you might need help include persistent sadness, loss of interest, unusual sleep patterns, feelings of worthlessness, or thoughts of self…

Know Your Limits

Don’t overestimate your self-control. Here’s how: - Remove temptation: Make it harder to give in by keeping distractions or temptations out of reach. - Plan for weak moments: Assum…

Knowledge Isn’t Enough

Knowing about biases doesn’t automatically protect you. Here’s how to act: - Practice self-awareness: Regularly check if biases might be influencing you. - Get external input: Ask …

Known vs. Unknown (Clarify Your Decision)

Grab a piece of paper or open a digital note, and draw two columns. Label one 'Known' and the other 'Unknown.' List what you definitely know in the 'Known' column and what is uncer…

Learn from Experts

Observe how experts in different fields notice and interpret details.

Learn from Mistakes

Treat mistakes as opportunities to learn and grow.

Learning by Doing

Put theory into practice. If you're learning coding, program something; if it's science, do experiments; if you're learning a language, speak it.

Learning from the Past

Explore how problems were solved historically.

Less is More

Declutter and simplify your space. For example, keep only the essentials on your desk to stay focused.

Let in the Light

Maximize natural light in your living spaces. For example, keep windows clear and use light-colored curtains.

Leverage Email

Marketers use email campaigns to reach their audience. Use email to keep in touch with important contacts, share updates, and nurture relationships.

Leverage Social Proof

Marketers use testimonials and reviews to build trust. Share positive feedback and endorsements from others to reinforce your credibility in social and professional circles.

Leverage Technology

Use grammar and spell-check tools to catch errors automatically. Tools like Grammarly or built-in checkers in word processors are great.

Leverage the 40 Principles

Refer to the 40 TRIZ principles to identify and resolve contradictions. For example, look at 'Segmentation' to see if breaking down the problem helps resolve the conflict.

Leverage the Bizarreness Effect

To remember something: - Make it weird: Add something bizarre or unusual to the idea or fact. - Visualize it vividly: Picture the bizarre element as vividly as possible. - Tell a s…

Leverage the Generation Effect

To remember better: - Create your own notes: Instead of copying, rephrase in your own words. - Teach someone else: Explaining ideas reinforces your understanding. - Summarize: Gene…

Leverage the Humor Effect

To remember better: - Add humor: When studying or taking notes, include a funny phrase, drawing, or analogy. - Lighten the mood: Associate dry facts with jokes or funny stories. - …

Leverage Unfinished Tasks

To harness focus: - Start small: Begin a task, even if you can’t finish it right away. - Use checkpoints: Pause at natural stopping points to keep motivation. - Let it linger: Use …

Limit Added Sugars

Monitor and limit added sugars to less than 10% of your total daily calories.

Limit Rumination Time

Set a specific time each day for rumination (e.g., 10 minutes). If you catch yourself ruminating outside of this time, gently remind yourself to wait until your ‘thinking time.’

Limiting Sitting Time

Actively reduce the amount of time you spend sitting each day. Consider using a standing desk or integrating more standing and walking into your routine.

Listen Actively

During conversations, maintain eye contact, nod occasionally, and summarize what the other person has said. Avoid interrupting or planning your response while the other person is s…

Listen and Repeat Phrases

Listen to audio clips and repeat what you hear, focusing on accuracy and pronunciation.

Listen Up Challenge

Dedicate part of your day to listening to music genres or sounds that are new to you, like different styles of music or nature sounds.

Live for the Moments (Not the Years)

Forget counting the years—start counting the moments. Pack your life with meaningful experiences and make every day an adventure.

Log Events to See Life’s Flow

Use the app to log meaningful events or decisions as they happen. Reflect on why they stood out to you and how they shaped your day. Over time, review your entries to see how your …

Look Beyond Morals

When assessing outcomes: - Pause: Ask yourself, "Could societal factors have contributed here?" - Contextualize: Consider external influences like environment, resources, or circum…

Look Beyond the Obvious (Availability Heuristic)

Challenge yourself to dig deeper when making decisions. Don’t just go with what’s most easily recalled; ask yourself, 'What am I missing?'

Look for Patterns

Identify recurring themes or behaviors in your life.

Look for the Small Details (Attention to Detail)

Focus on the smallest details that might seem insignificant but could be of great importance.

Look Past the Hype

When considering a new innovation: - Ask tough questions: What are its weaknesses? Who benefits most from it? - Balance optimism: Imagine both best- and worst-case scenarios. - See…

Magnesium Magic

Include magnesium-rich foods like spinach, almonds, and whole grains in your daily meals.

Maintain Vocal Health

Stay hydrated, avoid shouting, and rest your voice when needed. Incorporate herbal teas and steam inhalation to keep your vocal cords healthy.

Make a Gratitude Sandwich

Start with a positive comment, address the difficulty, and end with another positive comment. For example, 'I really appreciate how you always help with dinner. I’ve noticed we’ve …

Make Key Info Stand Out

To remember better: - Highlight differently: Use bold colors or symbols for key points. - Add uniqueness: Attach a quirky story or image to important details. - Group by importance…

Make More Time with Automation

Identify one or two tasks you do daily that can be automated. Set up automation and track how much time you save over a week.

Make Parts Adjustable

Introduce flexibility into your routines. For instance, adjust your workout schedule to match your daily energy levels.

Make Personal Connections

Find common ground with the person you’re speaking with. Mention shared interests or experiences to build a personal connection.

Manage It, Don’t Be Afraid

When facing a challenging project, focus on managing it step by step without letting fear hold you back.

Manage Long Lists for Better Memory

To handle long lists: - Chunk it: Break the list into smaller groups of 3–5 items. - Prioritize: Focus on the most important items first. - Use categories: Group similar items toge…

Manage Salience Bias

Avoid letting flashy or emotional details overshadow important but less noticeable facts. Here’s how: - Look beyond the obvious: Ask, “What’s not immediately noticeable but might m…

Manage Your Four Burners

Visualize your life as a stove with four burners: Family, Friends, Health, and Work. Adjust the intensity of each burner to maintain balance.

Map It Out with Storyboarding

Sketch out your project steps with drawings or images, helping you visualize the process and identify any gaps early on.

Master Your Perception of Time

To manage time perception: - Practice calmness: Breathe deeply to slow things down when you feel rushed. - Focus intently: In critical moments, focus on one detail at a time to cre…

Memento Mori (Remember You Must Die)

Reflect on this phrase to remind yourself of life’s brevity and the importance of living with purpose and humility.

Memorable Messages

Create catchy slogans or terms that encapsulate your key ideas. Make them short, memorable, and easy to repeat—like a good song lyric.

Mind the Mood Gap

Plan for decisions when your emotions are neutral: - Pause before reacting: Delay decisions when you’re feeling overly emotional. - Simulate the other state: Ask yourself, "What wo…

No Fears

Mindfulness and Acceptance

Practice mindfulness meditation focusing on accepting your feelings of fear without judgment.

Mindset Momentum

Begin each day by doing something motivational and setting a small, achievable goal to improve yourself or learn something new.

Mini Problem Solver

Practice solving small, everyday problems to build your problem-solving skills.

Mini Progress Tracker

Track one achievement per day, such as using a new word or holding a brief conversation. Review your progress at week’s end.

Mini-Meditation Sessions

Spend about five minutes, twice a day, meditating. Just sit quietly and focus on your breathing.

Minimax Strategy: Always Have a Backup Plan

Prepare for the worst while working toward the best. Always have a Plan B in case things don’t go as planned. It’s not about being negative—it’s about staying ready.

Mirror Others

Subtly mirror the body language, tone, and pace of speech of the person you are speaking with.

Mise en Place

Before starting a task, organize all your materials and tools. In cooking, this means prepping ingredients before cooking; in work, it means gathering all needed resources.

Mise en Place

Adopt the chef’s habit of “mise en place” (everything in its place). Organize your workspace, tools, and schedule before starting any task.

Mix It Up: Refresh Your Routine

Occasionally change your daily habits—alter your route to work, try new foods, or switch your exercise routine.

Mix Up Your Moves

Change up your exercise routine weekly by including activities like jogging, yoga, swimming, and weight lifting.

Mixed Strategy: Stay Flexible

Don’t always stick to the same approach. Be flexible, try different strategies, and change your game plan depending on the situation. Flexibility is your friend.

Modulate Your Voice

Practice changing the pitch, volume, and speed of your voice to keep listeners engaged. For example, slow down for important points, and use a louder voice for emphasis.

Morning Touch Test

Perform your morning routine like brushing your teeth or dressing up with your eyes closed.

Movement is Everything, the Final Goal is Nothing

Use this phrase to remind yourself that it’s not just about reaching the goal—it’s about enjoying the ride. Focus on what you learn, how you grow, and every step you take along the…

Multi-Use Design

Design spaces to serve multiple functions. For example, use a fold-out desk in a guest room so it can be both an office and a bedroom.

Multimedia Learning

Diversify your study methods by incorporating videos, podcasts, and interactive tools.

Nature's Designs

Look to nature for design ideas. For example, use natural light and plants to brighten your home.

Navigate Logical Levels

Explore issues at different logical levels—environment, behavior, skills, beliefs, identity—to understand the full picture. For example, 'How does this behavior reflect your values…

Network Effectively

Attend networking events or online forums. Prepare a brief, engaging introduction about yourself and ask open-ended questions to others. Follow up with new contacts within 48 hours…

Never Miss Your Meds

Set up reminders or routines to ensure you never forget to take your pills, whether it’s using a pill organizer, setting alarms, or linking it to a daily habit like brushing your t…

No Pasarán (Stand Firm, Don’t Budge)

Whenever things get tough, say 'No Pasarán' to yourself. It means 'They shall not pass,' a battle cry from the Spanish Civil War. Use it to remind yourself to stand strong and not …

Notice Defense Mechanisms

Observe how you protect yourself in stressful situations—whether through denial, avoidance, or rationalization. Notice how these mechanisms impact you.

Nuts for Nuts

Snack on a handful of nuts like walnuts, almonds, or Brazil nuts each day.

Oblique Strategies

Use cards with unique prompts to shake up your thinking and refresh your approach to creative challenges. Each card can spark new, unexpected ideas.

Observe Closely

Pay close attention to the details around you.

Observe Self-Talk

Notice the tone of your inner voice. When you catch critical or harsh self-talk, challenge it by asking, ‘Is this thought helpful or kind?’

Observe to Change: The Observer Effect

Pick a habit or behavior you want to change. Spend a week simply observing when and why you do it, without trying to change it.

Observe Your Thoughts

When a negative thought arises, take a step back mentally and observe it as if you’re watching it from a distance. Notice it without engaging.

Open Effectively

Start your speech with a powerful opening. Use a surprising fact, a compelling question, or a relevant story to grab attention.

Open Notepad to Start

Before diving into any task, open a notepad or document to jot down your initial thoughts and plan.

Opportunity Optics

View every challenge as an opportunity for personal growth. Find a positive takeaway or lesson in each difficult situation.

Opportunity Optics

In tough times, identify ways the situation can enhance your growth.

Opportunity Solution Tree: From Goals to Experiments

Use the Opportunity Solution Tree (OST) to structure your path to growth or problem-solving. Here's how it works: 1. Goal: Start by defining a clear, measurable goal (e.g., boost …

Opportunity Solution Tree: Map It, Test It, Grow

Tackle any challenge or goal with the Opportunity Solution Tree (OST). Here’s how to get started: 1. Goal: What’s the big thing you want to achieve? Write it down clearly so you k…

Optimism Outlook

Consistently look for the positive aspects in your current circumstances and future possibilities.

Optimize Lighting

Use a combination of natural and artificial lighting to enhance your space. For example, use task lighting for work areas and soft lighting for relaxation.

Optimize Morning Focus

Schedule hard mental work during the 1–4 hours after waking up in the morning. Engage in moderate-intensity exercise before starting your deep work to increase blood flow to the br…

Organize 5 Items on Your Desk

Pick any five items on your desk and organize them neatly. It could be papers, pens, or even your coffee mug.

Organize Your Space

QA specialists keep their testing environment organized. Maintain an organized workspace to improve focus and efficiency.

Overcome Availability Bias

When making decisions: - Pause and expand: Actively look for examples beyond the most recent or visible ones. - Balance sources: Include diverse or older sources of information in …

Overcome Cross-Race Effect

When meeting new people: - Focus on details: Pay attention to unique features, like hairstyle, clothing, or mannerisms. - Make connections: Associate the person with an activity or…

Overcome Memory Inhibition

To retrieve all items: - Rotate focus: Review all parts of a list instead of sticking to the first items. - Use triggers: Write down clues to jog your memory for the forgotten part…

Overcome the Semmelweis Reflex

Be open to new ideas, even when they challenge old beliefs. Here’s how: - Question traditions: Ask, “Why do we do it this way? Could there be a better approach?” - Explore the evid…

Own Successes AND Failures

When reflecting on outcomes: - Be honest: Ask, "What role did I really play in this success or failure?" - Balance: Acknowledge both personal effort and external factors. - Learn f…

Own Your Success (Self-Serving Bias)

Give yourself credit when things go well, but also acknowledge your role when they don’t. Reflect on what you could improve without blaming external factors.

Pace and Lead

Start by matching the other person's speech patterns and body language (pacing). Gradually guide the conversation in your desired direction (leading).

Pace for the Future

Help someone visualize a positive future scenario. For example, “Imagine how confident you’ll feel after mastering this skill.”

Partner Accountability

Choose an accountability partner to share daily or weekly goals. Set simple targets like using a phrase or practicing a short conversation.

Pause Before Assuming Hostility

When interpreting behavior: - Pause: Ask yourself, "Could this be unintentional or neutral?" - Clarify: If unsure, communicate and seek their perspective. - Reflect: Check if past …

Pause Before Calling It New

When noticing a "new" trend: - Research its history: Check if this has actually been around for a while. - Ask others: See if someone older or more experienced recognizes it as old…

Pause Before You Act

When faced with a problem: - Ask first: "Is action really necessary, or is waiting better?" - Consider the outcomes: Think about what happens if you do nothing. - Break the impulse…

Pause Before You Decide (Anchoring Bias)

When faced with a decision, take a moment to step back and consider other pieces of information before settling on the first thing you heard.

Pause for Effect

Use strategic pauses to emphasize important points and give your audience time to absorb information. For example, pause for a few seconds after making a key statement.

Pause Purposefully

Deliberately pause before responding to a question or comment to give yourself time to think and formulate a thoughtful response.

Perform Norwegian 4x4 Intervals

Do the Norwegian 4x4 interval training: 10-minute warm-up, then 4 minutes of high-intensity exercise at 85-95% of your max heart rate, followed by 3 minutes of low-intensity exerci…

Peripheral Awareness Practice

Sit still in a quiet place and look straight ahead. Focus on a single point, like a dot on the wall, and try to notice everything in your peripheral vision—shapes, colors, or movem…

Phone Posture Perfection

Hold your phone up near eye level to avoid tilting your head down when using it.

Plan a Social Connection

Reach out to someone (e.g., call a friend, join a group activity). Plan a social connection, even if it’s brief.

Plan B Practice

Always have a backup plan.

Plan for the Future

Plan with the future in mind. For example, when buying furniture, choose pieces that will last and fit your needs over time.

Plan Your Content

Marketers use content calendars to plan their posts. Create a content plan for your personal or professional life, such as blog posts, social media updates, or networking activitie…

Plan Your Future with U-Theory

Use U-Theory to plan better and create new ideas by thinking about the future instead of repeating old habits. Here’s how: 1. Be Curious (Open Mind): Ask yourself, "What don’t I k…

Planner: Stay on Top of Your Schedule

Use the planner to keep track of regular and upcoming events. Here’s how: - Add recurring tasks, meetings, or habits you want to maintain. - Log upcoming deadlines, events, or goal…

Positive Priming

Start your day with something positive, like an uplifting quote, an inspiring story, or a funny video.

Positivity Pulse

Dedicate time each day to engage in activities that bring you joy and fulfillment.

Power Up with Pneumatics and Hydraulics

Use fluid or adaptable approaches in your life. For example, adjust your goals based on your current situation.

Power Up with Protein

Eat a high-protein breakfast such as eggs, Greek yogurt, or protein shakes.

Practice ‘Flooding’ with Support

For intense fears, try full exposure (flooding) with the help of a supportive person. Confront the fear fully and allow the anxiety to peak and fade naturally.

Practice Compassionate Self-Talk

When self-criticism arises, practice reframing it with compassion. Instead of ‘I failed,’ try ‘I’m learning, and it’s okay to make mistakes.’

Practice Daily Mindfulness

Spend 3–5 minutes focusing on your senses. Notice what you see, hear, smell, feel, and taste. Gently redirect your attention whenever your mind wanders.

Practice Deductive Reasoning Games

Engage in games and puzzles that require deductive reasoning.

Practice Deep Breathing

Take slow, deep breaths, focusing on the rise and fall of your abdomen. Let each exhale release tension, visualizing stress leaving your body.

Practice Empathic Listening

Practice empathic listening by focusing completely on the speaker, reflecting back what you hear, and responding with empathy.

Practice Gratitude

Express genuine gratitude to others for their contributions and support. Be specific about what you are thankful for.

Practice Gratitude

Write down three things you’re grateful for each day, whether big or small. Reflect on how these bring positivity into your life.

Practice Imaginal Exposure

When it’s too hard to face a fear in real life, imagine the situation vividly. Focus on your feelings and let yourself experience the fear in a safe environment.

Practice in Front of a Mirror

Stand in front of a mirror and practice your speech or presentation, paying close attention to your facial expressions, gestures, and body language.

Practice Letting Go

Visualize your difficult thought or feeling as a physical object (e.g., a leaf on a stream). Watch it float away while reminding yourself to stay present.

Practice Mindfulness Daily

Spend a few minutes each day focusing on the present. Notice your breathing, your surroundings, and any thoughts that come up, without judgment.

Practice Mirror Listening

Practice reflective listening by summarizing what the other person has said and reflecting it back. For example, 'It sounds like you’re feeling upset because you feel like your eff…

Practice Opposite Action

When you feel a negative emotion, try doing the opposite action. If you feel sad and want to withdraw, go outside or call a friend.

Practice Opposite Action

Notice when you feel like avoiding something. Do the opposite action (e.g., if you feel like withdrawing, send a message to a friend).

Practice Progressive Muscle Relaxation

Start from your toes and work up to your head, tensing each muscle group for a few seconds, then releasing. Notice the relaxation as you let go.

Practice Rehearsals

Rehearse your speech multiple times. Start by practicing alone, then in front of a mirror, and finally in front of a small audience.

Practice Self-Compassion

When you face a setback, treat yourself with kindness. Remind yourself that everyone makes mistakes and that learning is part of growth.

Practice Self-Hypnosis

Find a quiet place, close your eyes, and focus on your breathing. Let each breath relax you a bit more, guiding yourself into a calm, focused state.

Practice Self-Reflection

After a difficult situation, spend a few minutes reflecting on what happened, why you reacted as you did, and how you might handle it differently next time.

Practice Triangulation

Cross-check information from multiple sources to verify its accuracy.

Practice Your Pitch

Practice speaking at different pitches. Use a piano or a pitch app to help you hit low, medium, and high notes while speaking.

Prepare in Advance

Prepare in advance for challenging situations. For example, plan your day the night before to ensure a smooth start.

Present with Zen

Simplify your slides by focusing on visuals and minimal text. Use high-quality images, large fonts, and clear messages.

Prevent Burnout

Establish boundaries for work and rest to maintain a healthy balance and avoid burnout.

Prevent Issues with Pre-Emptive Measures

Take preventive actions to avoid future problems. For example, adopt a regular exercise routine to stay healthy and reduce the risk of illness.

Prioritize Accuracy

Before moving on, make sure each document is accurate and error-free. Review for mistakes right after drafting.

Prioritize Feelings First

Acknowledge and validate the other person’s feelings, even if you disagree. For example, 'I understand that you’re feeling really frustrated right now.'

Prioritize Health

Prioritize your health by exercising regularly, eating a balanced diet, and getting enough sleep, just like cardiologists emphasize the importance of heart health.

Prioritize What’s Important (Recency Effect)

Don’t let the latest information overshadow what’s truly important. Regularly review and prioritize key information, not just the most recent.

Prioritize with Eisenhower Matrix

Use the Eisenhower Matrix to prioritize your goals. Divide tasks into four categories: Urgent and Important, Important but Not Urgent, Urgent but Not Important, and Not Urgent and …

Prioritize with Five Fingers

Use each finger to represent a different priority area in your life (e.g., career, health, relationships, personal growth, leisure). Assign goals to each area accordingly.

Prioritize Your Work

QA specialists prioritize bugs based on severity. Prioritize your tasks based on importance and urgency to focus on what truly matters.

Prisoner’s Dilemma: Trust Pays Off

In tricky situations, trust others to work with you, even if it feels risky. Showing trust first often leads to better outcomes in the long run.

Probe Requirements for Conflicts

Question each requirement to see if it introduces any contradictions. Ask questions like 'What happens if we increase this?' or 'What happens if we decrease this?'

Progressive Muscle Relaxation (PMR)

Tightly squeeze each muscle group for five seconds, then relax it for thirty seconds, moving from your toes up to your head.

Project Energy, Even When Tired

When you're feeling tired at work, take control of your body language: stand tall, maintain eye contact, and speak with clarity. Practice a quick reset by smiling and taking a deep…

Protect with Inert Atmospheres

Create ‘inert’ environments when you need to avoid distractions. For example, create a quiet workspace to enhance focus.

Protect Your King: Prioritize Well-Being

Protect your 'king'—your well-being. In chess, keeping your king safe is the priority. Same in life: protect your mental and physical health to stay strong for the long haul.

Protocolls: Track and Reflect on Steps

As you work on a task, log each step you take in real-time. Focus on writing down: - What action you performed. - Why you chose that action. - The immediate result or outcome. At …

Punctuate Your Breathing

Practice using punctuation as natural breathing points. Read aloud and take a breath at each comma, period, and paragraph break.

Push with Your Diaphragm

Lie on your back, place a book on your stomach, and practice pushing the book up with your diaphragm as you inhale deeply.

Question Authority

When considering an opinion or advice: - Ask yourself: "Am I agreeing because of the person or because of the evidence?" - Check the facts: Verify the information independently, re…

Question Banks Creation

As you study, create a variety of questions—multiple-choice, short answer, essay—about the content.

Question Big Causes for Big Events

When faced with a big event: - Ask yourself: "Is there solid evidence for a big cause, or am I assuming it because the event is large?" - Break it down: Look at smaller, logical fa…

Question Data in New Contexts

When using numerical data: - Ask yourself: "Does this data apply to this specific situation?" - Double-check assumptions: Ensure the numbers make sense in the new context. - Explor…

Question Purposeful Explanations

When noticing a purpose in random events: - Ask yourself: "Is there any actual evidence of intention or design here?" - Consider randomness: Some things happen by chance without an…

Question the 'Why'

Challenge the assumption of intent behind events. Here’s how: - Pause and think: Ask, “Could this be random or accidental instead of intentional?” - Look for evidence: Check if the…

Question the Consensus

Be cautious about assuming others agree with you. Here’s how: - Ask instead of assuming: Check in with others about their opinions before concluding they match yours. - Look for di…

Question the Default

Challenge default settings. Here’s how: - Ask why: Consider if the default choice is actually best for you. - Explore alternatives: Take time to review all available options. - Mak…

Question the Fairness Narrative

When analyzing injustice: - Ask: "Is this outcome truly deserved, or am I rationalizing it?" - Empathize: Consider factors outside the victim’s control. - Acknowledge reality: The …

Question the Group (Groupthink)

In group discussions, ask questions and voice your own opinions, even if they go against the consensus. Encourage others to do the same.

Question Your Confidence

When you're feeling overly confident in your abilities: - Ask for feedback: Seek opinions from others who have more experience. - Compare to standards: Look at benchmarks or exampl…

Question Your Preferences

Next time you feel drawn to something familiar: - Pause and reflect: Ask yourself, "Do I like this because it’s better, or just because it’s familiar?" - Try alternatives: Challeng…

Question Yourself Before Reaching for Your Phone

Before you pick up your phone or go online, pause and ask yourself: ‘Do I really need to do this right now?’ or ‘Is there something else I should be focusing on?’ Challenge yoursel…

Question-Based Learning

Begin with a specific question that piques your interest, guiding your exploration through books, online resources, or videos.

Quick Stress-Relief Walk

Whenever stress hits, take a quick 10-minute walk—whether it’s outside, around a park, or just circling your office.

Quick Thinking with Tight Deadlines

Try imposing a 30-minute limit on a task that would usually take an hour.

Read Aloud

Read a passage aloud daily, focusing on clear articulation and expression. Choose different types of texts to challenge yourself.

Read in Shadow

Read a passage aloud while listening to a native speaker read the same passage. Try to match their pace, intonation, and pronunciation exactly.

Read it Loud

Read books in your target language, starting easy and gradually choosing harder books.

Read It Out Loud

Read your document out loud to catch errors you might miss when reading silently.

Read the Room

Pay attention to people's body language and tone of voice to understand their feelings and reactions.

Read the Room, Not Your Mind

Avoid jumping to conclusions about interest. Here’s how: - Observe behavior: Look for clear, consistent signals before making assumptions. - Ask directly: If appropriate, communica…

Reality Check Your Memories

To avoid false memories: - Validate facts: Check with others involved or revisit records (emails, photos, notes). - Stay neutral: Avoid over-analyzing or trying too hard to recall—…

Reality Check Your Predictions

When you catch yourself expecting extreme outcomes: - Pause and evaluate: Ask, "Is this prediction realistic, or am I expecting the worst (or best) case scenario?" - Look at past o…

Reality Strategy Check

When evaluating a decision or belief, ask yourself, 'How do I know this is true?' This helps you examine the evidence and assumptions behind your thinking.

Recalibrate the Well-Traveled Road Effect

Be mindful of how familiarity affects your time estimates. Here’s how: - Log travel times: Write down actual times for familiar and unfamiliar routes to compare. - Set realistic ex…

Recognize Thought Patterns

Observe recurring thought patterns, like worry or self-doubt. Simply recognizing these patterns helps you detach from them over time.

Reconstruct Scenarios

Recreate past events in your mind to understand what happened and why.

Recycle and Recover

Recycle or repurpose resources to save time and energy. For instance, reuse parts of previous projects to build new ones.

Redefine the Problem

When stuck, redefine the problem by shifting your focus. Instead of asking 'Why is this happening to me?' ask 'What can I learn from this?'

Reduce Egocentric Bias

When recalling events: - Use evidence: Look at photos, reports, or other objective records of what happened. - Ask others: Gather perspectives from those who were there. - Reflect …

Reduce Fixed Expenses

Evaluate your recurring monthly expenses (like utilities, subscriptions, or memberships) to identify what you can reduce or eliminate.

Reflect on Inner Conflicts

When facing a difficult decision, identify any conflicting thoughts or feelings. Reflect on each side of the conflict to understand its roots.

Reflect on Positive Experiences

Recall a positive experience from the past week. Write down what made it meaningful and how it impacted you.

Refocus on the Present

Whenever you notice your mind wandering, bring your attention back to the present moment by focusing on something simple, like your breath or surroundings.

Reframe Negative Thoughts

In a relaxed state, take a negative thought and imagine it from a different perspective. What positive lesson or insight could it bring?

Reframe Situations

Change the way you present information to highlight the positive aspects. For example, instead of saying “This project is difficult,” say “This project is challenging and will help…

Reframing Routines

When things don't go as planned, shift your focus to what you can learn from the experience instead of dwelling on the disappointment.

Refresh with a Relaxation Break

During a break, stand with feet shoulder-width apart, knees slightly bent, close your eyes, take deep breaths, and drop your shoulders away from your ears.

Refuel Right After Exercise

Have a snack or meal that includes both protein and carbs within 30 minutes after exercising.

Be Calm

Regular Social Interaction

Make a point to engage in social activities regularly, whether it's a virtual meetup, a coffee with a friend, or joining a club or group.

Regularly Review Progress

Set aside time each week to review your progress towards your goals. Adjust your plans as necessary.

Release Tension Through Movement

Move your body in a way that feels good—stretch, shake, or even dance. Let go of tension and notice how movement changes your mood.

Remember Better with Pictures

To improve memory: - Use visuals: Add images to your notes or presentations. - Sketch ideas: Draw simple visuals to represent complex concepts. - Pair pictures and words: Combine i…

Remove Unnecessary Features

Eliminate unnecessary habits, routines, or processes that no longer serve you. Simplify and focus on what adds value.

Rephrase and Expand Sentences

Take sentences from your grammar cards and rephrase them using different words or structures.

Replicate Successful Elements

Borrow and adapt successful strategies from others to enhance your own growth.

Resilience Reboot

Regularly engage in new activities, face small fears, or learn new skills to expand your comfort zone.

Respond to Criticism

When receiving criticism, stay calm and listen carefully. Thank the person for their feedback, and ask clarifying questions if needed. Reflect on the feedback and decide how to app…

Rest Your Eyes

Take short breaks every 30 minutes to rest your eyes and mind. This helps maintain focus and catch errors more effectively.

Rethink Default Quantities

When consuming (e.g., food, resources): - Ask yourself: "Do I really need this much, or am I just following the default?" - Adjust portions: Take only what’s appropriate for your n…

Reverse Processes to Solve Problems

Reverse your typical approach to find new solutions. If you usually react impulsively, try pausing before you respond.

Review in Sections

Break your document into sections and review each one individually to avoid feeling overwhelmed.

Review Your Expenses Regularly

Once a month, go through your bank and credit card statements to see where your money is going.

Review Your Open To-Dos

Spend a few minutes each day checking out your open tasks in the app. See what’s still on your list, shuffle priorities if needed, and stay on top of things.

Reward Milestones

Assign a reward for each goal achieved. Rewards can be small, like a favorite snack, or larger for significant progress.

Rhyme Doesn’t Equal Truth

Be cautious with rhyming phrases: - Analyze content: Ask, "Does the rhyme add anything logical, or is it just catchy?" - Test alternatives: Rephrase the statement without the rhyme…

Running Routine

Go for a run three times a week. Start with 15 minutes and increase your time by 5 minutes each week.

Sacrifice for the Greater Good: Strategic Trade-offs

Sometimes in chess, you have to sacrifice a piece to win the game. In life, don’t be afraid to make strategic trade-offs to achieve something greater.

Save Space with Nested Designs

Optimize your time by nesting tasks within each other. For example, plan meals that serve multiple purposes, like using leftovers for the next day's lunch.

Savor Your Food

Eat slowly and without distractions like TV or smartphones.

Say It Like You Mean It

Pick a few powerful affirmations that resonate with you and repeat them out loud each morning.

Say No Politely

When you need to say no, be polite and direct. Offer a brief explanation if necessary, but avoid lengthy justifications. For example, 'I appreciate the offer, but I can't take on a…

Scan Your Body

Take a few minutes to close your eyes and mentally scan your body from head to toe. Notice any areas of tension or discomfort.

Schedule a Positive Activity

Pick one activity you enjoy or used to enjoy (e.g., walking, painting, playing a game). Schedule it for today, even if you don’t feel like it.

Schedule Family Reflection Time

Set aside time for family reflection where everyone shares their thoughts and feelings about recent events or issues.

Schedule Weekly Worry Time

Set aside a specific time each week to discuss worries and concerns as a family.

Schrödinger’s Decision-Making

When facing a tough decision, list out the possible outcomes and explore each as if it’s already real.

Seasonal Eating

Choose seasonal products when shopping for groceries.

See Beyond Personality

When analyzing behavior: - Ask for others: "What situations might have influenced their actions?" - Ask for yourself: "Am I underestimating my own tendencies in this scenario?" - B…

See Beyond the Group Glow

When evaluating a group: - Pause and observe: "Am I judging individuals or the group as a whole?" - Focus on specifics: Look at individual contributions or qualities instead of the…

See the Complexity in Others

Stop seeing yourself as complex and others as predictable. Here’s how: - Practice empathy: Imagine how someone else’s day, mood, or challenges might influence their actions. - Ask …

See the Individual

Move beyond group-based assumptions. Here’s how: - Gather facts: Get to know the person instead of relying on stereotypes. - Question your bias: Ask, “Am I assuming this because of…

See the Individual in the Group

When judging groups: - Challenge assumptions: Ask, "Does this apply to all members, or just one person?" - Seek evidence: Look for facts about the group, not just individual action…

See the Individual, Not the Group

When thinking about other groups: - Pause assumptions: Ask yourself, "Am I generalizing based on the group?" - Get personal: Interact with individuals from the group to learn about…

See the Whole Person (Halo Effect)

When forming an opinion about someone, take a step back and consider all aspects of their character, not just your first impression.

Segment Your Audience

Marketers segment their audience to tailor messages. Understand the different groups you interact with (friends, family, colleagues) and tailor your communication to suit each grou…

Self-Soothe with the Five Senses

When stressed, try soothing yourself through your senses—listen to music, smell something calming, hold something comforting, etc.

Separate Thoughts from Reality

When a thought arises, remind yourself that it’s just a mental event, not necessarily a reflection of reality. Thoughts are often just ideas or possibilities.

Separate to Decide

Evaluate options individually to reduce unnecessary distinctions. Here’s how: - Look at them one by one: Avoid comparing them side-by-side. - Focus on your priorities: Ask which op…

Separate Traits from Perception

When forming an impression: - Ask yourself: "Am I judging based on one good trait or the full picture?" - Challenge assumptions: Notice if a positive quality is influencing unrelat…

Set a Timer for a 2-Minute Cleanup

Set a timer for 2 minutes and tidy up your workspace. Put away unnecessary items and clear some space for your tasks.

Set and Complete a Task

Choose a growth hack and set a specific, actionable task related to it in the app. Complete the task and mark it as done.

Set and Follow If-Then Rules for Productivity

Define your own if-then rules to make decisions easier and create consistent actions. Use the app to: - Select a template for your rule. - Write down conditions and actions, such a…

Set BHAGs (Big Hairy Audacious Goals)

Set Big Hairy Audacious Goals that are bold, compelling, and far-reaching. Aim for goals that inspire and challenge you.

Set Daily Micro-Goals

For each session, set one specific goal—like using three new phrases or watching a 5-minute video. Increase the challenge as you get comfortable.

Set Fuzzy Goals

Set flexible, adaptable goals that allow for changes and adjustments as you progress.

Set PACT Goals

Set goals that are Purposeful, Actionable, Continuous, and Trackable. Focus on the journey and continuous improvement.

Set Positive Expectations

To harness the Pygmalion Effect: - Encourage: Set realistic but optimistic expectations for others. - Support: Provide feedback and resources to help them succeed. - Monitor: Ensur…

Set Screen Time Limits on Your Phone

Go to your phone settings and set a maximum daily screen time limit for specific apps or your overall phone use. Stick to the limit you set, and when time’s up, put the phone away!

Set Shared Goals

Set shared family goals and work towards them together. For example, planning a vacation, starting a family project, or improving health.

Set Small Daily Goals

Set one small, achievable goal for the day (e.g., ‘Clean one drawer’ or ‘Call a friend’). Focus on completing it.

Set SMART Goals

Set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, 'I will read 12 books this year by reading one book each month.'

Set SMARTER Goals

Extend SMART goals by making them Exciting and Recorded. Ensure your goals are Specific, Measurable, Achievable, Relevant, Time-bound, Exciting, and Recorded.

Set Stretch Goals

Set ambitious stretch goals that push you beyond your comfort zone while remaining realistic.

Shake Off Stress

Take a few minutes to shake your hands, arms, or even your whole body. Visualize stress and tension shaking off and leaving your body.

Show Empathy

Practice empathy in your interactions by actively listening and understanding others' perspectives, just like cardiologists and surgeons show empathy to their patients.

Simple Eye Movement Exercise for Stress Relief

Sit comfortably, fix your gaze on a point straight ahead, and trace an imaginary figure eight with your eyes. Do this slowly, five times in one direction, then switch.

Simplify for Others

When explaining something: - Ask yourself: "How would I explain this to someone totally new?" - Use examples: Relate concepts to simple, everyday scenarios. - Encourage questions: …

Sip Some Ginger Tea

Make yourself a cup of ginger tea and drink it before or after meals.

Six Thinking Hats

Look at problems from six perspectives: facts, feelings, positives, negatives, creative ideas, and plans.

Skill Sprint Sessions

Set a timer for 30 minutes and focus entirely on learning or practicing a new skill.

Skip Unnecessary Steps

Skip unnecessary steps in your daily routines to save time and energy. For example, automate or delegate tasks that don’t require your attention.

Sleep on It

Review the most challenging material before bed to strengthen your memory retention.

Slide Your Voice

Glide your voice up and down in pitch, like a siren. Start from a low pitch and slide up to a high pitch, then back down.

Slow Cook

Some recipes take time to develop flavors properly. Practice patience in your projects and personal growth, understanding that some things need time to mature.

Smart Info Choices

Choose a few reliable news sources and decide specific times each day to catch up on the news—maybe morning and evening.

Smart Integration

Use technology to enhance your space and life. For example, install smart lighting or a thermostat that can be controlled remotely.

Smart Sorting with the Eisenhower Box

Organize your tasks into four categories using the Eisenhower Box: urgent, important, not urgent, and not important.

Solve Problems Collaboratively

Work together to find solutions. Each person suggests ideas and you choose the best solution together.

Source Verification

Verify the credibility of your sources.

Spark Ideas with TED Talk

Focus on one major idea. Make it relatable, use visuals effectively, and tell a story.

Speak Honestly, Kindly

When asked for your opinion: - Be truthful: Share your real thoughts respectfully. - Use tact: Frame criticism constructively ("I think this could be improved by…"). - Balance: Avo…

Speak with a Smile

Smile while you talk. It changes your tone and makes you sound more friendly and approachable.

Speak with Sensory Language

Use language that appeals to the senses. For example, “I see what you mean,” “I hear you,” or “That feels right.”

Speaking with AI Tutor

Use the AI tutor in the Metkagram for regular speaking practice.

Speed Up with Quick Decision Making

Set time limits for decisions—short for small choices, longer for major ones.

Spend Less Than You Earn

Create a budget where you consistently spend less than your income and prioritize saving.

Spend Quality Time One-on-One

Spend individual time with each family member doing an activity they enjoy.

Spice It Up!

Add spices such as turmeric and cinnamon into your daily meals.

Spot and Resolve Conflicting Requirements

Identify and address conflicting priorities in your life to find balance. For example, balance work and leisure to avoid burnout.

Spot Choice-Supportive Bias

After making a decision: - Be honest: Reflect on whether your choice truly delivered the results you hoped for. - Compare alternatives: Consider how other options might have played…

Spot Conditional Pitfalls

Be cautious when interpreting data based on conditions. Here’s how: - Ask about the sample: Is the group you’re studying representative of the whole? - Understand the conditions: W…

Spot Consistency Bias

When reflecting on your past: - Write it down: Keep a journal of key events and your thoughts at the time. - Ask others: Check your memories against those who were present. - Stay …

Spot Euphoric Recall

When reflecting on past events: - List the facts: Write down both positive and negative aspects of the memory. - Get perspective: Talk to others who shared the experience to balanc…

Spot Generic Flattery

Learn to recognize vague or overly general statements. Here’s how: - Ask for specifics: If a description feels “too true,” ask, “What exactly do you mean?” - Compare with others: C…

Spot Illusory Correlations

To avoid false connections: - Look for patterns: Ask yourself, “Is this really connected, or just a coincidence?” - Seek evidence: Check if there’s actual data supporting the relat…

Spot Implicit Associations

Train yourself to recognize when your brain makes quick assumptions based on word or idea associations. Here’s how: - Pause and check: Ask, “Am I reacting based on a bias or fact?”…

Spot Repeated Lies

Be wary of repeated statements: - Fact-check: Look up evidence for claims you’ve heard multiple times. - Question familiarity: Ask, "Do I believe this because it’s true or just bec…

Spot Survivorship Bias

Train yourself to notice when you’re focusing only on successful outcomes and ignoring failures. Here’s how: - Ask about the missing data: Who or what didn’t “survive” the process …

Spot the Contrast Trap

Notice when comparisons are influencing your decisions. Here’s how: - Pause before deciding: Ask, “Would this still feel the same without the comparison?” - Separate the items: Eva…

Spot the Easy Shortcut

When making a quick judgment: - Ask yourself: "Am I replacing a complex decision with an easy shortcut?" - Check for oversimplification: Write down what factors you might be ignori…

Spot Unintentional Plagiarism

When you think you’ve had a novel idea: - Pause and reflect: Ask, “Have I encountered this idea before?” - Check sources: Revisit books, articles, or conversations you’ve recently …

Spot Your Own Biases

Challenge yourself to see biases in your own thinking, not just in others. Here’s how: - Flip the script: Ask, “If someone else thought this way, would I see it as biased?” - Invit…

Grow Together

Spread the Good Vibes

Shoot a quick text, DM, or shout-out on social to invite someone new.

Stand Up and Stretch for 30 Seconds

Stand up, reach your arms above your head, and stretch for 30 seconds. Shake your hands and legs lightly to release tension.

Stand Up Straight

When standing, keep your head up and shoulders back, ensuring your ears are aligned with your shoulders.

Standardize Materials

Standardize your routines or tools to simplify your life. For example, use a consistent morning routine to start your day effectively.

Start a Family Fitness Challenge

Set a family fitness goal and work towards it together, such as a daily step count, a bike ride, or a weekend hike.

Start a Morning Stretch Routine

Begin each day with a 10-minute stretch routine, increasing to 20 minutes over time.

Start Gently

Begin difficult conversations gently. Use soft tones and kind words to ease into the topic.

Start with Why

Define the Why behind your goals using the Golden Circle framework (Why, How, What). Identify your core purpose and motivation.

Stay Calm

Practice stress management techniques such as deep breathing, mindfulness, or visualization to maintain composure in stressful moments, just like surgeons do during high-pressure s…

Stay Calm and Carry On

When faced with difficulties, breathe deeply and accept the situation as it is, without resistance.

Stay Hydrated, But Not With Meals

Drink plenty of water throughout the day but avoid consuming large amounts right before or during meals.

Stay in the Moment

Pause, take a deep breath, and ask yourself, ‘What am I feeling right now?’ Focus on being fully present and aware of yourself in this exact moment.

Stay Informed

Spend a bit of time each day reading up on your industry or interests. Join online groups, follow experts, and subscribe to newsletters.

Stay Objective

Try to view your life and decisions from an objective perspective.

Stay on Track with Voice Assistants

Use voice commands to set reminders. It's like having a conversation with a friend who remembers everything for you, ensuring you won’t forget important tasks.

Step Smart: Choose Posture-Friendly Footwear

Select shoes that support your feet well and feel comfortable for all-day wear.

Stoic Question of the Day

Begin each day by asking yourself a guiding question, such as 'How can I act wisely today?'

STOIC Serenity Steps

When feeling upset, pause immediately. Take a deep breath to calm down, then observe and reflect on your initial reactions. Identify any exaggerated or negative thoughts and decide…

Stop Illusory Correlations

Avoid assuming a relationship between unrelated events. Here’s how: - Ask for evidence: Before assuming a link, check if data supports the relationship. - Track examples: Write dow…

Strategic Multi-tasking for Efficiency

Combine simple tasks, like listening to educational podcasts while doing chores.

Stretch Daily for Flexibility

Dedicate time each day to stretch.

Strike a Power Pose

Stand in a confident, expansive posture (e.g., feet shoulder-width apart, hands on hips) for two minutes before speaking.

Structure Your Speech

Use a clear structure for your speeches: Introduction, Body, and Conclusion. Start with a hook to grab attention, outline your main points in the body, and end with a strong conclu…

Substituting TV Time with Walking

Replace an hour of TV watching each day with walking, whether outside or indoors.

Supercharge with Seafood

Aim to eat seafood, particularly fatty fish like salmon or sardines, at least twice a week.

Support Network

Surround yourself with people who can offer advice, support, and encouragement. This could be friends, family, mentors, or colleagues.

Sweep with Eye Contact

Make eye contact with different members of your audience to create a sense of connection and engagement. Spend a few seconds looking at one person before moving to another.

Switch It Up

Make small changes to your daily routines.

Take a Creative Break

If you're stuck, pause for a relaxing activity like walking or cooking.

Take a Digital Detox Day

Set aside one day a week for a digital detox where everyone disconnects from screens and spends time together.

Take a Probiotic Supplement

Consider adding a probiotic supplement to your daily routine.

Take Cool Down Breaks

Take a time-out if a conversation becomes too heated. Agree with your family to pause and take a break before continuing.

Take on the Plank Challenge

Start with a 30-second plank every day. Increase the duration by 10 seconds each day.

Take Regular Breaks to Boost Focus

Work in focused bursts of 25 minutes followed by 5-minute breaks. Repeat this pattern throughout your day.

No Fears

Talk It Out

Share your fears with a trusted friend, family member, or therapist.

Tame Pareidolia

Pareidolia makes you see patterns where there are none. Train yourself to recognize when it’s happening: - Pause and analyze: When you spot a pattern in something random, ask, “Is …

Tame the Frequency Illusion

Avoid assuming something is happening more often just because you’ve noticed it recently. Here’s how: - Pause before concluding: Ask, “Has this increased, or am I just noticing it …

Task Container

This container is your personal hub for tasks that don’t belong to any specific project. Use it to: - Capture spontaneous ideas and quick to-dos. - Organize tasks that fall outside…

Tell Emotional Stories

Share stories that evoke emotions relevant to your message. Use personal anecdotes to connect with your audience on an emotional level.

Tell Stories with Sparkline

Alternate between what is and what could be to take your audience on an emotional journey.

Tell Your Story

Marketers use storytelling to connect with audiences. Share your experiences and stories to make your messages more relatable and memorable.

Tension-Driven Problem Solving

Add a physical constraint to your problem-solving process. For example, hold a physical exercise like a plank or any other tension-inducing position while thinking about a solution…

Test and Learn

Marketers use A/B testing to optimize their strategies. Try different approaches in your personal or professional projects to see what works best. Compare outcomes and refine your …

Test Hypotheses

Data analysts test hypotheses to validate assumptions. Formulate hypotheses about your work or personal life and test them to see if they hold true.

Test the Truth

When someone shares information: - Ask for clarity: "Where did you hear this?" or "What’s the source?" - Cross-check: Verify their claims with other evidence. - Stay neutral: Don’t…

Test Your Assumptions

QA specialists test software to find flaws. Apply this by questioning your assumptions and testing your ideas before implementing them.

Test Your Knowledge

Challenge your understanding of a topic: - Explain it to someone else: Can you simplify it without skipping details? - Ask “why” and “how”: Push yourself to answer deeper questions…

Test Your Theories (Verification)

Test your theories against the evidence. If your theory disagrees with the facts, then it's wrong.

Thankful Thinking

Regularly think about the positive aspects of your life, no matter how small.

The Checklist Method

Regularly review how things are typically done and question if there's a better way.

The Floating Head Visualization

Imagine your head is effortlessly floating above your shoulders, held up by an invisible string.

The Perfect Sit

Arrange your workstation so your eyes line up with the top third of your computer screen, and make sure your back is straight and feet are flat on the ground.

The Seneca Barbell Strategy

Put your efforts into two categories: one that keeps you safe and stabl and another that involves taking calculated risks, like trying new projects or learning new skills.

The Stoic Pause

When feeling overwhelmed or upset, pause and take three deep breaths before reacting.

Thematic Learning Weeks

Spend each week focused on a single theme. Immerse yourself in everything related to that topic through reading, watching, and activities.

Think Beyond Loss

Reframe losses to focus on long-term gains. Steps: - Shift your mindset: Ask, “What could I gain by letting this go?” - Run the numbers: Focus on data, not emotions. - Take small r…

Think Beyond Now

Prioritize future gains over instant gratification. Here’s how: - Visualize future benefits: Imagine how your future self will thank you. - Delay small rewards: Practice waiting 5–…

Think Beyond the Now

When tempted by immediate rewards: - Pause: Ask yourself, "What will this choice feel like in a week?" - Compare payoffs: Imagine both short- and long-term benefits. Write them dow…

Think Beyond Your Current Self

When making future plans: - Pause: Ask, "Will future me feel the same way?" - Imagine different scenarios: Consider how changes in mood, priorities, or environment might affect you…

Think Big with Wild Ideas

Start brainstorming with a bold or unusual idea to inspire creative thinking.

Think for Yourself (Bandwagon Effect)

Before jumping on the bandwagon, ask yourself, 'Do I really believe in this, or am I just following the crowd?' Make decisions based on your own reasoning.

Think in Percentages (Overconfidence Bias)

Estimate how certain you are about something in percentages rather than absolute terms. Ask, 'How sure am I, really?'

Think in Systems

Look at the big picture. For example, if you're organizing an event, think about how the venue, catering, and guest list all fit together.

Think Modular

Design your space or projects with flexibility in mind. For example, use furniture that can be easily rearranged or expanded, like modular shelving units.

Think Off the Bandwagon

When considering a popular opinion: - Pause: Ask yourself, "Do I agree because it’s popular or because it’s right?" - Analyze: Break down the reasoning behind the opinion. Does it …

Think Subtraction First

When solving a problem: - Ask yourself: "Can something be removed to improve the situation?" - List things to subtract: Write down what’s unnecessary before adding anything new. - …

Think with Kahneman's Two Systems

Leverage Kahneman’s Two Systems of Thinking (System 1: fast, intuitive; System 2: slow, deliberate) to tailor your message. Use clear, simple messages for quick decisions (System 1…

Time for Yogurt

Start adding a bit of yogurt to your meals each day. You can eat it as a snack or use it in smoothies.

Tit for Tat: Build Trust by Being Fair

Be fair to others—when someone helps you, return the favor. And if someone treats you unfairly, stand up for yourself. Balance is key to building strong relationships.

Torch of Life (Keep the Flame Going)

When life gets tough, remind yourself that you’re holding a torch passed down through generations. Your ancestors made it through so much, and now it’s your turn to keep that torch…

Track Information Sources

To avoid source confusion: - Keep a log: Note where you heard or read key ideas. - Cross-reference: Before sharing information, double-check its accuracy and origin. - Ask yourself…

Track Your Anxiety Levels

Before and after each exposure session, rate your anxiety on a scale of 1 to 10. Tracking helps you see progress over time as anxiety decreases.

Track Your Progress

Marketers track the performance of their campaigns. Set personal or professional goals and track your progress using metrics that matter to you.

Track Your Triggers

Notice when you feel triggered—times when emotions run high or you feel reactive. Reflect on what happened and why it affected you.

Transform with Phase Changes

Use phase transitions in your life, such as transitioning from work to rest, to enhance productivity.

Trust the Bigger Picture

Before jumping to conclusions, focus on the general information. Here’s how: - Check the base rate: Ask, “What do the overall statistics say?” - Pause before judging: Look for the …

Trust the Odds

Avoid assuming past events change future probabilities. Here’s how: - Understand randomness: Each event is independent unless proven otherwise. - Focus on actual odds: Check the re…

Try New Things

Regularly step out of your comfort zone and experiment with new ideas, tools, or methods.

Try Tabata Training

Follow the Tabata protocol: 20 seconds of very intense exercise (like burpees or mountain climbers) followed by 10 seconds of rest, repeated for 4 minutes (8 rounds).

Tune Up Your Accent

Practice speaking slowly and clearly to neutralize a strong accent. Focus on pronouncing each word distinctly. Use online resources or apps designed for accent reduction.

Tune Your Tone

Be mindful of your tone of voice. Use a warm and friendly tone to build rapport, and a firm tone to convey authority when needed.

Turn Ideas into Products/Services

Think about how your skills, knowledge, or ideas can be packaged into a product or service.

Turn Problems into Advantages

Turn obstacles into opportunities for growth. For instance, use setbacks as learning experiences to build resilience.

Turn Stress into Power

Channel the energy from stress into focused action.

Twist Your Tongue

Use tongue twisters to improve your articulation. For example, repeat “She sells seashells by the seashore” slowly and clearly, gradually increasing speed.

Understand Motivations

When evaluating motivation: - For others: Ask, "Could their actions come from genuine interest, not just external rewards?" - For yourself: Reflect, "Are my actions really driven b…

Understand Their Model of the World

When communicating, try to understand the other person’s 'model of the world'—their beliefs, values, and experiences that shape their perspective.

Use ‘DEAR MAN’ for Assertiveness

Use the DEAR MAN acronym to express needs assertively: Describe, Express, Assert, Reinforce, (stay) Mindful, Appear confident, Negotiate.

Use a Detective’s Notebook

Keep a dedicated notebook where you record observations, questions, and reflections.

Use Anchoring for Calm

In a relaxed state, press your thumb and index finger together while imagining a calm scene. Use this ‘anchor’ whenever you need calm.

Use Binaural Beats for Focus

Use binaural beats at a 40 hertz frequency if you’re struggling to focus. White noise can also be effective, but silence is best if possible.

Use Brown's Vulnerability Technique

Embrace vulnerability in your communication. Share personal stories and experiences that show your authentic self, creating a deeper connection with your audience.

Use Checklists

QA specialists use checklists to ensure nothing is missed. Create checklists for your tasks to stay organized and ensure all steps are completed.

Use Color Wisely

Choose a color scheme for your space that reflects your personality and promotes the desired mood. For example, use calming blues for relaxation or energizing yellows for creativit…

Use Context to Boost Recall

To retrieve memories: - Recreate the setting: Recall the sights, sounds, and smells of the original context. - Use prompts: Bring objects or tools from the original environment to …

Use Counterexamples

Challenge generalizations by presenting counterexamples. If someone says 'I always fail,' ask them to recall a time when they succeeded.

Use Counterweights for Stability

Counterbalance intense activities with opposite actions to maintain stability. For instance, balance high-focus work with relaxation to recharge.

Use Daily Affirmations

Write and repeat positive affirmations related to your goals every day.

Use Decision Matrices

Create a matrix to evaluate and compare different options based on specific criteria.

Use Eye Contact

Maintain appropriate eye contact during conversations. Look at the person speaking, but avoid staring. Use eye contact to show engagement and confidence.

Use Feedback Loops

After delivering your speech, ask for feedback from your audience or peers. Focus on constructive criticism to improve your next presentation.

Use Flowcharts

Create flowcharts to visualize the steps and decision points in a process.

Use Fresh Ingredients

Just like chefs use the freshest ingredients for the best flavors, ensure you use the best resources and tools in your work and personal projects.

Use Grammar Cards

Use Metkagram Grammar Cards daily to practice German or English. These cards highlight grammar within full sentences and include visual cues to enhance understanding.

Use I Feel Statements

Use I-statements to express your feelings without blaming others. For example, 'I feel hurt when my efforts aren’t acknowledged because it makes me feel unappreciated.'

Use I-Statements

Use I-statements to express your feelings without blaming others. For example, 'I feel hurt when my efforts aren’t acknowledged because it makes me feel unappreciated.'

Use Intermediaries for Efficiency

Use intermediaries to facilitate your personal growth. For example, use a mentor to guide you through challenging decisions.

Use Metaphor Magic

Use metaphors to explain complex ideas in a relatable way. For example, compare a challenging project to climbing a mountain, emphasizing the journey and the reward at the top.

Use Metaphors to Influence

Influence others by embedding metaphors into your language. For example, 'Let’s plant the seed for future growth' subtly suggests taking small steps now for big rewards later.

Use Mirroring Magic

Subtly mirror the body language, tone, and pace of speech of the person you are speaking with.

Use Mnemonics

Create memory aids to help remember observations.

Use Mood to Boost Memory

To align mood and memory: - Match your mood: Study happy topics when you’re in a good mood; tackle tough topics when feeling serious. - Recreate the setting: When recalling somethi…

Use of Analogies to Grasp Complex Ideas

Break down tough concepts by relating them to familiar things. For instance, think of atoms as a mini solar system.

Use of Ergonomic Furniture

Use ergonomic furniture like chairs, desks, and keyboards that support better posture and comfort.

Use Parkinson’s Law

Leverage Parkinson’s Law by setting tight deadlines to ensure tasks take only the amount of time you’ve allocated.

Use Porous Filters

Incorporate elements that filter or refine your environment or habits. For example, filter out distractions to improve focus.

Use Positive Body Language

Use positive body language, such as smiling, maintaining an open posture, and making appropriate gestures. Avoid crossing your arms or looking away.

Use Positive Suggestions

While in a relaxed state, repeat positive suggestions to yourself (e.g., ‘I am confident,’ ‘I handle challenges calmly’). Imagine these becoming true.

Use Process of Elimination

Narrow down options by systematically ruling out the least viable ones.

Use Radical Acceptance

When facing something difficult, try accepting it fully instead of resisting. Tell yourself, ‘It is what it is,’ and focus on moving forward.

Use Random Intermittent Rewards

Incorporate random and intermittent rewards to maintain high motivation levels.

Use Regular Intervals

Implement regular cycles of work and rest to maintain energy. For example, use the Pomodoro technique to balance focus and breaks.

Use Rounded Shapes for Better Functionality

Use 'rounded' approaches to avoid abrupt changes. For example, transition gradually into a new habit instead of forcing it.

Use Safety Statements

When facing a fear, remind yourself that you’re safe. Repeat phrases like, ‘I am safe,’ ‘This is just a feeling,’ or ‘I can handle this.’

Use Statistical Tools

Data analysts use statistical tools to interpret data. Learn to use basic statistical tools or software to analyze your personal or professional data.

Use the FAB Technique

Use the FAB technique (Features, Advantages, Benefits) to explain the value of a product, idea, or proposal. Describe the feature, explain its advantages, and highlight the benefit…

Use the Feynman Technique

Teach your topic to someone else using simple language. If you struggle, identify the gaps in your knowledge and learn more.

Use the GROW Model

Apply the GROW model (Goal, Reality, Options, Way forward) to set and achieve goals. Define your goal, assess your current reality, explore options, and decide on a way forward.

Use the Lag Effect for Learning

To boost retention: - Spread it out: Review material in smaller sessions over days instead of cramming. - Schedule reviews: Create a spaced repetition plan. - Take breaks: Let your…

Use the Power of Unbounded Success

Look for ways to get noticed—speak at events, publish articles, or share your work publicly. Aim for exponential growth in recognition.

Use the Previous Success for Future Wins

Use your previous achievements to open doors. Highlight your past successes in resumes, presentations, or pitches, and stay current by adapting and innovating.

Use the Pyramid Principle

Start with the main idea, then support it with key arguments, and provide evidence for each.

Use the Rule of Three

Structure your main points in sets of three. People remember information better when it's presented in threes. For example, 'Today I will discuss three key strategies: preparation,…

Use the Sandwich Technique

Use the Sandwich Technique for delivering feedback. Start with positive feedback, then provide constructive criticism, and end with another positive comment.

Use the Sandwich Technique for Difficult Conversations

Start with a positive comment, address the difficulty, and end with another positive comment. For example, 'I really appreciate how you always help with dinner. I’ve noticed we’ve …

Use the STAR Method

Use the STAR method (Situation, Task, Action, Result) for answering behavioral interview questions or telling impactful stories. Describe the situation, the task you were given, th…

Use the WOOP Method

Apply the WOOP (Wish, Outcome, Obstacle, Plan) method to visualize and plan your goals. Define your Wish, imagine the best Outcome, identify Obstacles, and create a Plan to overcom…

Use Time Blocking

Allocate specific blocks of time for focused work on your goals. Avoid multitasking during these periods.

Use Visual Aids

Use visual aids such as slides, charts, and props to enhance your message and keep your audience engaged.

Use with Fibonacci Waves

Split your tasks into 3 waves based on the Fibonacci sequence: 5 minutes to prepare, 13–21 minutes for the main work, and 8 minutes to wrap up.

Use Your Time Wisely

Reflect daily on the impermanence of life, assess your priorities, and act on what truly matters to you.

Utilize Thermal Expansion

Leverage the power of heat—literal or metaphorical—to expand your possibilities. For example, use the ‘heat’ of a challenge to push yourself to grow.

Utilize Vertical Space

Think in three dimensions when organizing your life. Use vertical space or multi-level organization to declutter your environment.

Validate Connections (Illusory Correlation)

When you notice a connection between two things, ask yourself, 'Is there really a link here, or am I seeing something that isn’t there?' Look for solid evidence before drawing conc…

Validate Emotions

Acknowledge and validate the other person’s feelings, even if you disagree. For example, 'I understand that you’re feeling really frustrated right now.'

Validate with Facts

Challenge statements you want to believe: - Find counterexamples: Look for cases where the statement doesn’t apply. - Separate desire from reality: Ask, "Do I want this to be true,…

Value the Whole Experience

Focus on the quality of an experience, not just its duration. Here’s how: - Reflect on highlights: Ask, “What made this moment meaningful?” - Avoid obsessing over length: Long does…

Value What’s Really Important (Scarcity Effect)

Ask yourself if you’re valuing something just because it’s rare. Focus on its actual importance to you, not just its scarcity.

Vary Your Voice

Practice varying your pitch, pace, and volume to keep your audience engaged. For example, slow down and lower your voice for serious points, and speed up and raise your voice to sh…

Veni, Vidi, Vici (I Came, I Saw, I Conquered)

Use this phrase after you accomplish something significant. Let it be your victory cry when you overcome a challenge quickly and decisively.

Verify the Facts (Accuracy in Observation)

Always question whether the facts are really true. Ask yourself: ‘Is this really so? Did this actually happen?’

Visualize Conflicting Elements

Create a visual representation of the conflicting elements. For example, draw a diagram showing how increasing one factor negatively impacts another.

Visualize Data

Data analysts use charts and graphs to make data understandable. Create visual representations of your goals, progress, or any data relevant to you.

Visualize Success

Spend a few minutes each day visualizing yourself achieving your goals. Imagine the steps, emotions, and outcomes.

Vitamin D Delight

Aim to get at least 10 minutes of sun exposure daily or include vitamin D-rich foods in your diet like fortified milks, fatty fish, and egg yolks.

Walk and Talk

Have meetings while walking, whether in-person or over the phone.

Warm Up Your Voice

Perform vocal exercises before important conversations or presentations to ensure your voice is clear and strong.

Warm-Up Your Voice

Perform vocal exercises before speaking. Hum, practice scales, and use tongue twisters to warm up your voice and improve clarity.

Weekly Dose of Inspiration

Each week, choose a motivational quote, story, or idea that inspires you and aligns with your aspirations.

Weekly Language Goal

Set one measurable weekly goal, such as using five new phrases by Friday or learning 10 words. Work toward it each day.

Weekly Meal Planning

Sit down once a week to plan all your meals and snacks for the next seven days, making a grocery list to match.

Weigh Action vs. Inaction

When avoiding a decision: - List pros and cons: Write down potential harm from acting versus not acting. - Ask yourself: "Am I avoiding action because it feels safer, or is it genu…

Weigh Prevention vs. Response

When faced with a risk: - Compare effectiveness: Ask, "Is prevention or response better suited for this situation?" - Estimate cost: Look at resources needed for prevention versus …

Weigh the Costs and Benefits (Cost-Benefit Analysis)

When making a big decision, list out all possible benefits and costs, including non-financial ones like stress or time. Assign values to each to see if the benefits outweigh the co…

Win-Win: Find Mutual Success

Instead of trying to outdo everyone, look for ways you and others can both succeed. Life isn’t always about winning solo; sometimes, the best wins come when everyone benefits.

Work Hard, Rest Well

Organize your workday into periods of intense focus followed by substantial breaks—work intensely for 90 minutes, then relax for 30 minutes.

Work Smart with the 3-3-3 Routine

Divide your workday into 3 chunks (e.g., 9-12, 12-3, 3-6). For each chunk, plan 3 specific tasks to focus on. Complete them before moving to the next chunk.

Work with Metaphors

Think of a metaphor that represents your goal or challenge (e.g., ‘climbing a mountain’). Let this image guide and motivate you.

Worst Option Out (Process of Elimination)

Start by picking the worst option from your list of choices and cross it out. Repeat this process with the remaining alternatives until you’re left with the most optimal decision. …

Worst-Case Scenario Planning

Identify something that worries you. Imagine the worst outcome, list the possible negative effects inside a circle, and then write solutions outside the circle.

Write Down 3 Tasks for Today

Take a sticky note and write down three tasks you want to accomplish today. Keep it in front of you.

Write Every Day in Your Target Language

Use daily writing prompts to practice constructing sentences and paragraphs.

Write for Them, Not for You

Focus on what your reader needs and cares about. Address their problems, interests, and concerns. Offer solutions and insights that are directly useful to them.

Write One Positive Work Sentence

Write one sentence about what you’re looking forward to or something positive about your work today.

Zugzwang: Turn Pressure into Progress

Feeling the heat? Use that pressure to your advantage, just like in chess when you're forced to make a move. Instead of panicking, take a deep breath, look at all your options, and…