Irina Zhuravleva

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...

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...

Set a 90-day plan: commit to three 30-minute structured conversations per week, logged in a shared notebook, with one measurable goal per week (example: apology...

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...

‘I’ll cook weekend brunch; playlist on me’ – signals commitment, playfulness, kitchen confidence. Try that line as opener for prompts asking about habits, favorite meals,...

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...

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

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...

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...

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...

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...

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...

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: 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...

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...

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...

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...

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...

Implement a focused 72-hour behavioral plan: schedule three 20‑minute walks, set fixed wake and sleep times (7–8 hours), prepare two balanced meals to interrupt constant...

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...

Schedule a weekly 20-minute check-in with partners: set a strict start time, assign a member to take notes, list no more than three topics (boundaries,...

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...

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;...