Irina Zhuravleva

Allocate 60 minutes into fixed blocks: 10-minute check-in, 15-minute reading and reflection, 15-minute problem-solving, 10-minute positive connection, 10-minute wrap-up that sets the next goal. Treat...

Say it aloud while seated upright: use one clear sentence that names the action, a second that acknowledges the impact on their feelings, and a...

Begin with a 90-day pact: schedule weekly 45–60 minute check-ins, set a shared budget within 30 days, and book at least three couples sessions in...

Immediately start a 14‑day reaction log: record the date, situation, trigger, your action, and intensity 1–10; aim for three entries per day. If the average...

Use a fixed 30-minute slot once a week with this timed agenda: 5 minutes to name one feeling each, 10 minutes to review concrete actions...

Start with a timed exchange: one partner states a clear 60-second description of feeling using “I” language, the other paraphrases for 60 seconds, then both...

State one specific desired outcome and one nonnegotiable boundary in a single sentence before any discussion. That single-line pact helps both people to communicate with...

Insist on a written timeline before you enter deeper involvement: require a dated document that states filing dates, custody windows and a clear financial plan;...

Begin with a timed regimen: 20-minute focused blocks – 15 history entries, 10 geography points, 10 culture notes, 15 science or current-affairs items; repeat after...

Schedule a 20-minute undisturbed check-in at least three times per week; put it on the calendar as a fixed date and treat it as a...

Reserve two uninterrupted 90-minute blocks each week and one 10-minute weekday check-in; place those slots on a shared calendar and mark them priority so other...

Recommendation: write three observable actions the two of you will grow toward, each with a numeric metric, a deadline and a consequence. Example: increase deliberate...

Immediate action: implement a 48-hour pause after outreach and keep a simple log: date, who messaged first, channel, response time, outcome. Log each entry for...

Action: Keep a ten-minute daily log: write three factual notes (date, concrete behavior, place), three emotional labels, and one micro-action to try next day; use...

Concrete protocol: each partner writes one commitment, adds a deadline, and logs completion in a shared note within 24 hours. Aim for 80% follow-through over...

Begin a 20-minute weekly check-in: partner A speaks uninterrupted three minutes while partner B mirrors content during two minutes, then swap; repeat three rounds. Keep...

Immediate action: state a brief timeout and commit to a specific return time – for example, ask for 20 minutes to cool off and reconvene...

By measurement: 2023 study found adults check smartphone 144 times/day; younger cohorts report constant interruptions, with 72% saying notifications are pervasive and constantly competing for...

Set a three-month trial period with a written agreement that begins on a mutually agreed date: specify a 30-day exit notice, weekly check-ins for the...

Recommendation: Adopt a four-point protocol that produces measurable momentum: 1) cap active commitments at three priorities per week; 2) schedule two 20-minute intentional rests per...

Schedule a weekly 90-minute novelty session: turn off devices, spend uninterrupted time with your partner trying one unfamiliar activity (cook a new dish, map a...

Begin a nightly check-in: each person states one need and one concrete action they will make tomorrow. This habit takes under five minutes, keeps tension...

Schedule three 45-minute, device-free evenings per week to engage in deliberate touch, extended eye contact and candid conversation with your partner. Do this for eight...

Use a 20-second buffer: breathe, count, and then speak; that pause makes your voice sound calmer and reduces reactive defensive moves. Ask John or any...