Irina Zhuravleva

Action: Start a 14-day interaction log noting every episode of constant criticism, people-pleasing, or unsolicited care. Mark who tries to shift blame, who says sorry...

Take a pragmatic step: book a short meeting in a public place – coffee, a creative studio class or a group event – and limit...

Create a clear division by areas (kitchen, laundry, trash, surfaces) and list every item someone expects to clean. Set a priority level for each item,...

If you couldnt pause, implement an external cue: set your phone to auto-delay texts for 10 minutes and mark each entry “trigger” in a note...

Slow down immediately: schedule two 20–30 minute conversations in the first two weeks to set boundaries with your partner and avoid rushed assumptions. If youve...

Script to use on date three: while sitting at the table say, “Can I ask one quick thing? If you had to name one moment...

Begin with a compact audit: list three items (person, idea, object), assign two numeric scores 1–10 for preference and endorsement, then capture a one-line note...

Schedule three 15-minute uninterrupted check-ins per week. If he cancels more than twice within a 14-day window, record that as a behavioral data point and...

Recommendation: Start by using exactly three primary images: one tight headshot with direct eye contact, one half‑body that shows posture and clothing, and one candid...

Be explicit: state a clock time or concrete plan – for example, “I need to leave by 9:15 for a prior commitment.” This single move...

Implement independent review boards with statutory powers within 60 days: require binding recommendations, subpoena access to records, and public quarterly reports. Set measurable targets: reduce...

Name the sensation aloud for 20–30 seconds and breathe slowly: inhale 4 seconds, hold 2, exhale 6; repeat three cycles, then rate intensity on a...

Concrete rule: agree on three commitments before you begin: no phones, one person speaks uninterrupted for 3 minutes, the listener paraphrases for 2 minutes. Use...

Write down five concrete requirements and test them immediately: job stability over two years, clear financial red flags, daily communication pattern, visible friendship network, and...

Begin with a 15-minute, device-free check-in three times weekly – a concrete routine that gives permission to talk without interruption, lowers the instinct to hold...

Begin a 21‑day behavioral reset: commit to three focused sessions per week – 30 minutes of targeted practice (15 min cognitive reframe using a thought...

Concrete rule: offer a secondary username (Signal, Telegram, Instagram handle) or continue platform messages until at least 2–3 substantive exchanges or a short live call....

Adopt a 21-day no-contact rule: mute or delete profiles, stop messaging, and tell two close friends you’ll reassess after three weeks; do not speak to...

Concrete recommendation: require three clear confirmations within six weeks – shared account access or written agreement on joint bills, a specific plan for living arrangements,...

Recommendation: Inventory five guiding principles; assign weights 1–10; log each instance where a stance clashes with workplace rules, family expectations, other stakeholder demands. Set a...

Start with one measurable rule this week: refuse work calls after 8pm on three nights; record reclaimed minutes in a simple table; report the change...

Begin with a 10-minute weekly check-in: each member names one boundary and one short action they will take before the next meeting; in a sample...

Practical moves: smile for 2–4 seconds, let a genuine laugh follow at least once, and open with an observation rather than a compliment about appearance...

Concrete rule: require at least three corroborating signals before committing: length of close friendships, frequency of conflict-closure conversations, measurable financial stability. Use size of social...