イリーナ・ジュラヴレヴァ

Name one current feeling at the first sign of conflict: say “I feel ___” within 20 seconds and limit your turn to 15 seconds; this...

Actionable rule: agree on a nightly curfew (90 minutes) and set phones to Do Not Disturb; partners who keep consistent device-free hours report ~30% fewer...

Pick a navy single-breasted blazer with a 2-button closure, 1 cm of shirt cuff visible, mid-grey trousers and dark-brown loafers without logos; this combination reads...

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

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...

After a breakup, enact the no-contact window and remove physical reminders within 48 hours; missing items and photos prolong reactivity. If bank accounts were shared...

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...

Choose measurable criteria for a partner: punctuality, follow-through on promises, emotional availability. Track these across 8–12 meetings or about 3 months; if at least 70%...

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...

Start a 10-minute bilateral check-in twice weekly. Each person speaks without interruption 3 minutes, then 2 minutes to request assistance or set one immediate task;...

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...

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...

Record each incident in a compact log: date, time, brief description, felt, response, and immediate action. Keep logs for 90 days and export weekly to...

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...

Make the first session a measurable experiment: set a timer, keep notes, and treat it as a functional test of how your partnership functions under...

Concrete action: perform seated diaphragmatic breath for 5 minutes, twice per day; inhale 4 seconds, hold 2 seconds, exhale 6 seconds. Log session duration, perceived...

Select services with at least 10,000 active members in your county; average reply time: 24–48 hours; corvin (2019) reported verified ID reduced scam reports by...

These focused meetings should use an engaging prompt list: 1) current stressors (60 seconds each), 2) logistics and task allocation (10 minutes), 3) concrete next-week...

Start the hold now: gather three months of bank statements, pay stubs and credit reports; record items like tax returns and recent statements, calculate monthly...

Immediate recommendation: If outbound effort exceeds inbound responses by more than 70% across eight weeks, implement a strict two-week communication pause, limit contact to one...

Concrete recommendation: pursue a new relationship only after you have sustained: (1) 60 consecutive days of zero contact or controlled, documented contact that does not...

Implement a predictable routine that hits specific metrics: 20 minutes at least 5 days a week, with a 70/30 listening-to-talking ratio. Record short notes on...

Declare a pause: say, “I need five minutes”, set a timer, and step away. This will interrupt escalation immediately; taking 300 seconds of focused breathing...