Coaching pour les défis que les gens apportent vraiment (page 267)

Continuing practice after insight (post-kensho) · Using kinhin as a transition between sitting and activity · Walking kinhin in ordinary settings + 7 more

Time naps to the circadian dip · Take a 10-minute walk within 30 minutes of eating · Break the fast with a protein-first, low-glycemic first meal + 7 more

Time naps to the circadian dip · Use non-sleep deep rest (NSDR) for a midday reset · Use a strategic nap to service acute sleep debt + 7 more

Take a movement break after each meal · Consume protein within 2 hours of resistance training · Take a 10-minute walk within 30 minutes of eating + 7 more

Take a movement break after each meal · Take a 10-minute walk within 30 minutes of eating · Post-meal walking + 7 more

Take a 10-minute walk within 30 minutes of eating · Take a movement break after each meal · Walk for 10 minutes after your highest-carbohydrate meals + 7 more

Post-meal walking · Take a movement break after each meal · Walk for 10 minutes after your highest-carbohydrate meals + 7 more

Write a brief final accounting · The Pre-Mortem: Imagine It Already Failed · The Regret of the Dying + 7 more

Activate deliberately after waking from a nap · Nap after learning to consolidate new skills · Nap Protocol: Timing, Length, and the Nap Wheel + 7 more

The Spending Fast, Made Practical · Build the post-fast spending plan before the fast ends · Designate one category as zero for a month + 7 more

Conduct a post-panic review to counter catastrophic memory · Use the dive reflex as a first-response to panic · Debrief after each stressful encounter + 7 more

Debrief against process goals, not just the outcome · Review process goal execution separately from outcomes after each performance · Process vs. Outcome Goals in Sport and Performance + 7 more

Debrief against process goals, not just the outcome · Give feedback in the moment, not stockpiled for reviews · Debrief performances to recover from threat appraisals + 7 more

Debrief against process goals, not just the outcome · Review process goal execution separately from outcomes after each performance · Process Goals, Made Practical + 7 more

Support SSP integration with between-session regulation · Reevaluation at the Start of Each Session · Cognitive Processing Therapy (CPT): Unsticking the Meanings That Maintain PTSD + 7 more

Restudy decision protocol · Review the whole chapter after you finish · Post-session reflection + 7 more

Post-Traumatic Growth, Made Practical · How growth is supported (not forced) · Understand what PTG is — and is not + 7 more

Post-Traumatic Growth, Made Practical · Understand what PTG is — and is not · How growth is supported (not forced) + 7 more

Post-Traumatic Growth, Made Practical · Understand what PTG is — and is not · Domain 2 — New possibilities + 7 more

Post-Traumatic Growth, Made Practical · Understand what PTG is — and is not · How growth is supported (not forced) + 7 more

Post-Traumatic Growth, Made Practical · Look honestly for what has grown or changed for the better · Understand what PTG is — and is not + 7 more

Post-Traumatic Growth, Made Practical · Look honestly for what has grown or changed for the better · Understand what PTG is — and is not + 7 more

Post-Traumatic Growth, Made Practical · Understand what PTG is — and is not · Look honestly for what has grown or changed for the better + 7 more

How growth is supported (not forced) · Post-Traumatic Growth, Made Practical · Understand what PTG is — and is not + 7 more

Post-Traumatic Growth, Made Practical · How growth is supported (not forced) · Understand what PTG is — and is not + 7 more

The deadlift for full posterior-chain strength · The barbell row for back thickness and pulling strength · The back squat as the foundation of lower-body strength + 7 more

Fade reassurance-seeking · Postpone rather than eliminate reassurance-seeking · Run uncertainty experiments + 7 more

Worry Postponement, Made Practical · Note the worry and defer it · Postpone the thought — do not suppress it + 7 more

Glycemic Variability and Mood, Made Practical · Steady your blood sugar across the day · Walk for 10 minutes after your highest-carbohydrate meals + 7 more

Take a movement break after each meal · Post-meal walking · Walk for 10 minutes after your highest-carbohydrate meals + 7 more

Horse stance endurance · Postural variety through intentional position changes · Posture Resets: Breaking the Desk-Posture Cycle + 7 more

Cultivate postural variety and fidgeting as unconscious NEAT contributors · NEAT Thermogenesis · Postural variety through intentional position changes + 7 more

Horse stance endurance · Build the strength that makes upright effortless · Posture Resets: Breaking the Desk-Posture Cycle + 7 more

Postural variety through intentional position changes · Horse stance endurance · Build the strength that makes upright effortless + 7 more

Use posture to scaffold a productive cognitive state · Read your own posture as a self-signal · Adopt expansive posture to shift subjective confidence + 7 more

Use posture to scaffold a productive cognitive state · Adopt expansive posture to shift subjective confidence · Change your state by changing your body + 7 more

Check and correct tension-accumulating postures · Use a comfortable, sustainable position · Build the strength that makes upright effortless + 7 more

Un-slump to interrupt low mood · Restructure the environment that cues rumination · Using noting to interrupt rumination + 7 more

Read your own posture as a self-signal · Adopt expansive posture to shift subjective confidence · Reset to an upright, open posture + 7 more

Set your posture before high-stakes moments · Adopt expansive posture to shift subjective confidence · Build the strength that makes upright effortless + 7 more

Posture Resets: Breaking the Desk-Posture Cycle · Postural variety through intentional position changes · Wall angels for scapular control + 7 more

Blue Zone Principles: The Power 9 Longevity Practices · VO2 Max and Longevity: Training Your Aerobic Ceiling · Invest in a face-to-face social community + 7 more

Tactical Empathy · Take their perspective accurately · Empathy + 7 more

Check for diminishing returns before continuing · Distribute practice sessions across days rather than massing them · Stop judging learning by today’s performance + 7 more

The Power Nap: Science and Practice · Set up a nap-friendly environment · The power nap (10–20 minutes) + 7 more

The power nap (10–20 minutes) · Nap Protocol: Timing, Length, and the Nap Wheel · Keep the nap to 10–20 minutes + 7 more

Let compounding do the work (patience) · Push through the plateau · Invest every surplus in low-cost index funds immediately + 7 more

Change the default option in your environment to the healthy choice · Set the default deliberately · Flip the default in the direction you want to move + 7 more

The Power of Full Engagement, Made Practical · Oscillate deliberately between full engagement and full recovery · Connect to purpose (spiritual energy) + 7 more

Use silence as the follow-up question · Ask genuine, situational questions · Tolerate the silence + 7 more

Convey power · Examine your belief about whether willpower is limited · Invest in people’s ownership: give stakes and stay back + 7 more

Skip the hormonal "power pose" promises · Power Posing Revisited · Adopt expansive posture to shift subjective confidence + 7 more

Power Posing Revisited · Adopt expansive posture to shift subjective confidence · Understand the "become it" claim accurately + 7 more

Power Posing Revisited · Convey power · Adopt expansive posture to shift subjective confidence + 7 more

Map how your strengths distort under stress · Power Posing Revisited · Build perceived control by focusing on your sphere of influence + 7 more

Power Posing Revisited · Convey power · Understand the "become it" claim accurately + 7 more

Power Posing Revisited · Skip the hormonal "power pose" promises · Adopt expansive posture to shift subjective confidence + 7 more

Powerful open questions at every stage · Maintain a high question-to-statement ratio throughout GROW · Close with "What was most useful for you?" + 7 more

Identify and address secondary stressors · Find a community that recognises your specific loss · Task 3: Adjust to a world without the person + 7 more

Practice with real number targets — phone numbers, dates, facts · The Major System: Encode Numbers as Words · The Bullet Journal Method, Made Practical + 7 more

Learn from a phronimos (a practically wise person) · Developing phronesis: practical wisdom through reflection · Use close friendship as a moral laboratory + 7 more

Train situational perception · Developing phronesis: practical wisdom through reflection · Build wisdom through case-based reflection + 7 more

Phronesis: Aristotle’s Practical Wisdom · Developing phronesis: practical wisdom through reflection · Develop the wisdom clause through structured reflection + 7 more

Phronesis: Aristotle’s Practical Wisdom · Developing phronesis: practical wisdom through reflection · Train situational perception + 7 more

Build sharper mental representations · Embed your virtues in a practice community · Build and refine mental representations of expert performance + 7 more

Rest and sleep after overlearning to consolidate gains · Nap after learning to consolidate new skills · Schedule learning before sleep to leverage overnight consolidation + 7 more

Debrief each session with a structured reflection · Debrief performances to recover from threat appraisals · Run brief after-action reviews without blame + 7 more

Frame precision and safety-critical goals as losses to prevent · Make the harm visible through an impact statement · Use response cost — losing tokens for target behavior failures — with care + 7 more

Accumulate mastery in low-stakes environments first · Attempt before instruction · Generation: attempt before you are taught + 7 more

Solve practice questions before checking the answer · Overlearning: When Practicing Past Mastery Pays Off · Practicing past criterion + 7 more

Solve practice questions before checking the answer · Recite: self-test from cue questions before re-reading · Reduce: convert main notes to questions in the cue column + 7 more

Build buffer blocks into the ideal week · Deliberately underschedule your day to prevent expansion cascade · Schedule buffers as first-class commitments + 7 more

Solve practice questions before checking the answer · Mental rehearsal of outcomes · Build sharper mental representations + 7 more

Anchor clutch performance to a practiced pressure routine · Practice under simulated pressure conditions · Reframe high-stakes moments as opportunities to demonstrate capability + 7 more

Anchor clutch performance to a practiced pressure routine · Reframe high-stakes moments as opportunities to demonstrate capability · Practice under simulated pressure conditions + 7 more

Add the difficulty of varied practice · Check for diminishing returns before continuing · High-volume repetition blocks + 7 more

Accumulate mastery in low-stakes environments first · Build calibration reps with low-stakes trivia and almanac questions · Practice under simulated pressure conditions + 7 more

Assertiveness Training, Made Practical · Use I-statements in real time, not just when prepared · Cope-ahead planning for high-stakes interactions + 7 more

Apply the experiential processes early, behavioral ones later · Celebrate immediately to wire it in · Shape complex behaviors through successive approximations + 7 more

Overlearning: When Practicing Past Mastery Pays Off · Practicing past criterion · Check for diminishing returns before continuing + 7 more

Practice poverty (Seneca’s original exercise) · Voluntary discomfort · Voluntary Discomfort: The Stoic Practice of Chosen Hardship + 7 more

Premeditatio Malorum, in Depth · Memento mori as the ultimate premeditation · Worst-case rehearsal (take the shock out) + 7 more

Walk your why — act from values, not from mood · Understand the function of the emotion · Ask the workability question + 7 more

Kapalbhati Pranayama, Made Practical · Add a retention pause (kumbhaka) at the end of a set · Learn the foundational kapalbhati stroke + 7 more

Know who should not practice kapalbhati · Use a supported seated posture that frees the diaphragm · Add a retention pause (kumbhaka) at the end of a set + 7 more

Use a supported seated posture that frees the diaphragm · Add a retention pause (kumbhaka) at the end of a set · Zazen posture and breath + 7 more

The Pratfall Effect, Made Practical · Build a credibility foundation before showing vulnerability · Study the gap between prediction and result with honesty + 7 more

The Pratfall Effect, Made Practical · Build a credibility foundation before showing vulnerability · Run a disconfirmation experiment without the safety behavior + 7 more

Build a shared repair vocabulary · Repair Attempts: Gottman's Key to Surviving Conflict in Relationships · Accept imperfect repair attempts + 7 more

Pre-commit a raise before you touch it · Escalate the amount gradually with income · Increase contributions on a fixed schedule, not when it feels affordable + 7 more

Use commitment devices to make future behavior harder to avoid · Committed Action, Made Practical · Precommitment Devices (Ulysses Contracts) + 7 more

Use commitment devices to make future behavior harder to avoid · Commitment Contracts, Made Practical · Commitment contracts with real stakes + 7 more

Use precommitment devices to lock in future behavior from a patient vantage point · Lock in the future-oriented choice before the temptation arrives · Use commitment devices to make future behavior harder to avoid + 7 more

Use precommitment devices to lock in future behavior from a patient vantage point · Pre-Suasion, Made Practical · Precommitment Devices (Ulysses Contracts) + 7 more

Lock in the future-oriented choice before the temptation arrives · Use precommitment devices to lock in future behavior from a patient vantage point · Automate future-self allocations at a moment of patience + 7 more

Guard against the "one more purchase" exception · Calculate the concrete dollar saving of avalanche versus snowball for your debts · Lock in the future-oriented choice before the temptation arrives + 7 more

Use precommitment devices to lock in future behavior from a patient vantage point · Precommitment Devices (Ulysses Contracts) · Use commitment devices to make future behavior harder to avoid + 7 more

Use precommitment devices to lock in future behavior from a patient vantage point · Cooling-off and waiting rules · Use precommitment devices to bind your present self to your future self’s preferences + 7 more

Precommit to remove future willpower choices · Set default rules for willpower-intense situations · Use if-then planning to bypass depleted willpower + 7 more

Set default rules for willpower-intense situations · Precommit to remove future willpower choices · Evaluate each option against your criteria before comparing options to each other + 7 more