Irina Zhuravleva

Immediate step: pause for ten seconds, then use a short script: “I said [exact words], I hurt you, I will [specific action] by [time].” If...

Build a parachute using a 30 cm square of lightweight plastic, four 25 cm cords and a 50 g metal washer as the weight; tie...

Before every meeting spend 3 minutes listing three concrete outcomes; craft a 30-second opener that contains one metric, one proposal, one request. Aim to be...

Recommendation: Use short, time-limited attentional redirection as an initial, pragmatic tactic for acute spikes in affective arousal. After a targeted assessment that screens for comorbid...

Recommendation: Implement a 30-day screening protocol that logs average gaze duration, micro-donations, and response latency; teams with mean gaze >2.1 seconds per exchange and a...

Agree to one recurring shared activity for 8 weeks: schedule a 60-minute weekly dinner, keep a brief log before and after each meeting noting intensity...

Schedule a 20-minute weekly audit to test what matters: note two times this week you felt passionate, two moments you felt caring toward a task,...

Collect clear information during each session: record dates, phrases, and outcomes so both partners can recall specifics rather than relying on memory. Use terms everyone...

Measure progress with a daily 1–10 mood rating and a brief weekly checklist such as PHQ-2 to detect changes in depression symptoms; research from colleges...

Refuse conditional favors; set an immediate hard boundary: “I will not give a loan that is tied to guilt.” Use that exact phrase each time...

Measure baseline with a timed 20–30 question set on the target topic and log percent correct and time per question. Set a concrete short-term goal...

Schedule three 50-minute appointments per week: two movement sessions and one mental-health check. If you have limited time, slightly reduce length to 30 minutes while...

Schedule a 10-minute experiment: revisit an activity once enjoyed (activities like walking or short creative exercises), set a single measurable micro-goal, and record the immediate...

Begin a 30-day measurement plan: log daily hours together, count frequent erotic interactions, mark nights when no physical contact occurs, note emotional distance during shared...

Schedule a 20-minute weekly conversation with a partner to practice clear feedback, log one chronic trigger, and note two positive interactions per session; measure progress...

Set a 20–30 minute repair window: if someone can state one concise concern using “I” phrasing, respond with one concrete request, then either resolve within...

Action: Commit to two outside activities per week – one hobby meetup and one volunteer shift – and apply a 48-hour follow-up rule: message someone...

Immediate action: Pick one contact, write a single written message, send it within 24 hours. List three concrete needs, schedule a brief call, complete the...

Decline renewed contact unless three strict criteria are met: consistent communication over 60 days, honest boundary-setting, and clear evidence that both parties respect limits rather...

Immediate action: Log each decision with an initial confidence score (0–100), the evidence you had, and a post-outcome note on what happened. This test might...

Concrete recommendation: Set a 10-minute timer and list 12 activities from earliest memory to this morning that triggered flow; include sport, reading, hands-on tasks and...

Mirror only what the other person does for the first 2–4 seconds; this simple thing increases immediate warmth and makes follow-up requests more likely to...

Use a phone timer for six 60s checks: a small anchor that becomes part of transitions. whats measured in short attention training shows a 20–40%...

Immediately block three 90-minute focus slots per week and limit email checks to three fixed windows (09:00, 13:00, 17:00). This makes it easier to keep...