Irina Zhuravleva

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...

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...

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...

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 10-minute daily check-in: each partner names one observable behavior they will change and one affectionate gesture, then repeat this routine for 21 days....

Set a fixed 20-minute meeting on the same day; phones off. Use a strict agenda: one appreciation, one incident log entry, one actionable commitment. If...

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...

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...

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...

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...

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...

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...

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...

Recomendación: Adoptar un protocolo de cuatro puntos que produzca un impulso medible: 1) limitar los compromisos activos a tres prioridades por semana; 2) programar dos descansos intencionales de 20 minutos por...

Registrar cada incidente en un registro conciso: fecha, hora, breve descripción, sensación, respuesta y acción inmediata. Conservar los registros durante 90 días y exportar semanalmente a...

Programe una sesión semanal de novedades de 90 minutos: apague los dispositivos, pase tiempo ininterrumpido con su pareja probando una actividad desconocida (cocine un nuevo plato, haga un mapa de...

Set a fixed place and time, switch phones to airplane mode to eliminate distractions, and agree to three prompts: name one specific behavior you’ve noticed...

Comience un registro nocturno: cada persona declara una necesidad y una acción concreta que realizará mañana. Este hábito lleva menos de cinco minutos, mantiene la tensión...

Programe tres tardes de 45 minutos, sin dispositivos, por semana para practicar el contacto físico intencional, el contacto visual prolongado y conversaciones francas con su pareja. Haga esto durante ocho...

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

Elige criterios medibles para un socio: puntualidad, cumplimiento de promesas, disponibilidad emocional. Rastrea estos en 8–12 reuniones o aproximadamente 3 meses; si al menos 70%...

Después de una ruptura, aplica el período de no contacto y elimina los recordatorios físicos dentro de las 48 horas; los objetos y fotos faltantes prolongan la reactividad. Si las cuentas bancarias se compartían...

Recommendation: Provide at least three brief hugs each day and one uninterrupted 10–15 minute period of close contact; this routine helps regulate the hormone oxytocin...