Irina Zhuravleva

Do this now: sit at a table, set a 3-minute timer, name three bodily sensations out loud, list three objective facts in the room, and...

Concrete routine: break 60 minutes into 2×25-minute focused blocks + 10-minute review, five days a week. Track three KPIs: output volume, quality score (1–5), and...

Begin daily 10-minute check-ins: each partner speaks assertive, truthful verbal statements while the other listens to them without interruption; use a visible timer, state whats...

Recommendation: In the next 48 hours adopt three specific changes – reduce plate diameter by ~15%, post a two-rule decision board in visible workspace, and...

Start with a 30-minute no-phone morning block: research after pandemic found reduced mental rumination and measurable mood gains when social feeds were delayed until late...

Begin with a baseline assessment using validated instruments such as NEO-PI-R or short-form questionnaires; score each domain within this quintet, log results in an organization...

Start by naming the specific refusal to accept facts; record three observable facts, note processing in the mind, document any unconscious reinterpretations. Roots often lie...

heres a seven point idea: 1) change a shirt, scarf or accessory to shift visual feedback; 2) inhale 4, hold 4, exhale 4 for 90...

Stop caffeine after 2 PM. If you are experiencing a mid-afternoon drain, replace coffee with water or low-caffeine tea; studies show evening caffeine reduces slow-wave...

Recommendation: Begin with a four-week period in different rooms, use a simple tracker for rest efficiency and nighttime disturbances, and keep a nightly check-in of...

If youre planning an evening with friends, set a clear rule: schedule one low-key recovery night after any big outing. Research on social-energy needs suggests...

Use a measured script: pause during a 10-minute window; state one observation without judgment: “I feel [emotion] when you [behavior]”; add one concrete request: “I...

Set a hard stop at a fixed clock time and protect a 90-minute wind-down window every evening. Block that window in your calendar, silence work...

Apply two short instruments at interview: a 10-item extraversion scale plus a 12-item values inventory. Set cutoffs by role; for client-facing seats require extraversion >=60th...

Implement rapid expansion of community counselling hubs, equipped with 24/7 phone lines, mobile outreach vans, co-produced curriculum for schools; target marginalised adolescent cohorts who have...

Implement a 10-minute anonymous dissent phase before final votes. Teams with members willing to voice objections reduce premature consensus and lower decision errors; janis’ work...

Choose Greek yogurt with berries or a small bowl of rolled oats; aim at ~12–16 g protein and 30–40 g carbohydrates to support falling asleep...

Start a 3-step buffer now: name one sensation aloud, exhale for six counts, step back for two minutes. Repeat once per episode; record heart rate...

Begin by naming the most recent moment that mattered: state exactly what happened, who was present, and the concrete effect on your energy and plans....

Practice: inhale 4s – hold 4s – exhale 4s – hold 4s; repeat for four rounds, then resume tasks. Aim for 5–6 breaths per minute...

Step 1: Set a 12-minute timer, write that single sentence, then list three specific corrective actions you can take in the next 72 hours. Concrete...

Start by tracking daily energy level on a 1–10 scale before and after each social engagement; record contents of every event (duration, number of people,...

Immediate action: Start setting explicit limits during the first three months; state non-negotiable values, list behaviors that constitute mistreatment, decide consequences; document incidents with dates;...

Act immediately: require a fixed documentation window (14–30 days) and ask the partner to clearly share calendars, passwords to shared devices or to place key...