Irina Zhuravleva

Recommendation: Accept a single arranged introduction monthly; treat each meeting as a measurable experiment: record conversation length in minutes, count times someone laughed, note three...

Assert observation in a calm, specific manner: “When you lash out in that abrupt manner, I feel hurt; can you make a different request or...

Simple protocol: limit initial statements to 60 seconds, allow one 30-second clarifying question, then 90 seconds of silent reflection. A psyd I consulted, Charles Miller,...

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%...

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...

Practice a 5-minute daily ritual: write one sentence about what feels unresolved, pick one concrete action to leave it behind within 48 hours, log result...

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...

Recommendation: Code observable behaviors across a minimum of 20 episodes or 3 feature-length works, use at least three independent raters, and report interrater reliability (Cohen’s...

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...

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...

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...

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...

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...

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...

Pause for five minutes: perform box breathing (4 seconds inhale, 4 hold, 4 exhale, 4 hold), stand and walk for 60–120 seconds, and send a...

Do a 10-minute facts audit right after an outcome: list three observable items, one constructive change, and a single next action. This routine does separate...

Start a 25/5 micro-sprint routine immediately: set a 25-minute timer, work on a single task, take a 5-minute active break, repeat 4–8 cycles per work...

Recommendation: Treat regular intimate contact as a measurable requirement for relationship stability – schedule one mutual check-in per week, state clear privacy boundaries, and agree...

Choose one clear plan for midnight: schedule a single phone call with a family member, set an alarm to light a candle and read a...

Start a 30-day trial now: set strict limits on contact, suspend joint finances, no overnight stays; measure change weekly with three brief check-ins that record...

Do a 4-6-8 breathing cycle immediately before arrival: inhale 4 seconds, hold 6, exhale 8; repeat five cycles to lower pulse, reduce acute stress markers,...

Create a single searchable library of short uplifting maxims; tag each entry by mood, time, career, meaning, source. first action: capture exact wording, author, date,...

Set measurable goals: pick one behaviour to change (sleep hours, panic episodes, procrastination) and record baseline for seven days. Commit to practices such as a...

Recommendation: Begin with a structured assessment using standardized scales (SPQ, specific fear questionnaires, SUDS); aim for 4–12 sessions for situational fears, single-session intensive exposure for...