Irina Zhuravleva

Limit scheduled work to a 45-hour week and reserve three weeknights solely for recovery. Implement a daily shut-down ritual: finalize tasks, capture unfinished items into...

Recommendation: Name the impulse precisely – covetousness when you want what someone has, possessiveness when you fear losing someone – and use that label to...

Open with a 12–18 second hook: one clear thesis sentence and one audience-benefit sentence. Time this during rehearsal and repeat until delivery is consistent. Make...

Do a 20-minute session per day: three blocks of six minutes focused on linking concrete examples to figurative labels; one-minute breaks between blocks. This exercise...

Use targeted measures: short validated checklists detect predominantly inattentive presentations that frequently display internalized behaviours rather than hyperactivity; prevalence estimates from population research report referral...

12-week protocol, clear targets: weeks 1–4 – low-intensity exposures (3 sessions/week, 10–20 minutes); weeks 5–8 – graded social challenges (5 sessions/week, role-play with a trusted...

Keep routines predictable: set a daily basis for meals, sleep and transitions so a child can practice self-regulation. When a boundary is crossed, dont escalate...

Take a strict 45/10 cadence: hold live sessions no longer than 45 minutes, add a 10-minute buffer between slots, and aim to end five minutes...

Begin by practicing a five-second pause before replying in stressful exchanges; having that pause as a default helps you stay composed and actually reduces impulsive...

Practical steps: add a calendar invite for two 15-minute conversations per week; silence devices during each slot; use I-statements to tell specific observations rather than...

Allocate exactly 90 minutes on Saturday and a short 20-minute check-in on Sunday evening: 30 minutes to prepare the space and roles, 50 minutes for...

Start by asking specific questions he can answer openly: who he texts most evenings, how long chats last, and whether those messages were work-related planning...

Implement targeted consolidation protocols within six hours after an event; randomized studies report that inaccurate recall decreases by 20–35% compared with interventions started later than...

Track the eight cues on a single page for 90 days: list incidents, timestamp conversations and score follow-through from 0–5. If at least six cues...

Use this one-liner: “I prefer not to answer that; let’s talk about [other topic].” Deliver that response calmly, pause three seconds after their prompt, then...

Open the first conversation with one clear objective: restore honest communication and set a timeline for observable behavioral markers. Prepare the contents of the talk...

Begin with a single, specific prompt tied to routine: “What’s the first thing you do on a weekday morning?” If reply is 15+ words, follow...

Do a 4-4-6 breathing exercise: inhale 4 seconds, hold 4 seconds, exhale 6 seconds; repeat six cycles while seated upright, eyes closed, palms resting on...

Stop the conversation and verify identity immediately: insist on a live video call and ask for a government ID shown on camera; if theyll refuse...

Rule: shift from messaging to a 15–20 minute voice call within 72 hours, then aim for a 30–60 minute face-to-face meeting within two weeks. If...

here whats effective: write three crisp affirmations, speak them aloud during a 4-4-4-4 breathing cycle, log one number (0–10) measuring stress, one measuring energy each...

Allocate a single priority per month: 60–90 hours split into weekly blocks of 15–25 hours, with daily micro-tasks of 1–3 hours. This schedule gives clear...

Refuse to comment on anothers weight; replace any urge with an accurate compliment about a chosen outfit or observed effort when interacting. Keep phrasing concise:...

Practical rule: Block three 60-minute solitude sessions per week and run a simple accuracy audit: write down 10 short predictions about upcoming interactions, check outcomes,...