イリーナ・ジュラヴレヴァ

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...

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...

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;...

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...

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...

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...

Schedule a 30-minute honest check-in within seven days: agree on one specific behavior to change, a way to measure progress, and a follow-up to stop...

Concrete protocol: set a 10-minute timer for one morning message only, use three short scripts (neutral update, question, brief appreciation), and log response latency and...

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...

Prioritize immediate safety: establish an exit plan, keep keys and phone in a consistent, accessible spot, share a code word with a trusted friend or...

Recommendation: Assign one adult supervisor; limit each round to 10 minutes; use a visible token to mark the target; require players to wear closed-toe shoes;...

Start with a visible timer set to 20 minutes and follow this structured sequence: Speaker A has 5 minutes to speak without interruption while Speaker...

Schedule two 20–30 minute weekly check-ins where each partner states one appreciation and one specific repair request; keep timing strict and record a single actionable...

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...

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...

Use this script: “I realize I feel attracted to you; would you consider exploring a romantic connection?” Keep tone neutral, speak in person if possible,...

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...

Track measurable metrics for four weeks: count meaningful interactions per week (target: 3+), note when touch or eye contact is missing, and log conversations under...

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...

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...

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...

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...

Direct recommendation: Test with a low-risk, specific action: smile, hold eye contact for two seconds, then break it; if the other person mirrors your gesture,...