イリーナ・ジュラヴレヴァ

Run a weekly 75‑minute brain date: pick one topic, one problem, one creative task, then log time spent, concrete takeaways, and the number of overlapping...

Start this protocol immediately: enroll both partners in 12 structured weekly sessions with a licensed clinician, add daily 5‑minute check-ins and one shared behavior log...

Recommendation: If arguments occur more than twice weekly or include physicality, arrange a session with a licensed professional within seven days, set up a supervised...

Do a 20-minute weekly State-of-the-Union meeting: 5 minutes each to report wins and stresses, then 10 minutes to agree one specific behavioral change for the...

Start a predictable 10–15 minute daily check-in for four weeks: commit, record whether this schedule provides enough attention, then review results with your partner. Anxiety-prone...

Draw a clear line on duration and meeting point: propose 45–60 minutes in a public cafe with an easy exit. People take most cues from...

List situations that provoke resentment toward peers; take them down in a journal, rate intensity 1–10, note which feeling comes up most often; write accompanying...

Act on transparency immediately: demand clear answers about money, plans and boundaries – almost every relationship study links concealed actions to measurable decline in trust...

Start repair within 72 hours: name the specific action, request a 10‑minute conversation, and set one clear boundary to protect both partners’ well-being. Clinical data...

Make a concise list of items to carry: local currency equivalent to $5–10, a wrapped snack, and a clear printed name card. The primary goal...

Start with a 15-minute morning ritual: focused breathing, three gratitude items, a written intention that names one measurable action for the day. This habit requires...

Do four 4‑second box breaths and 30 seconds of shoulder rolls that align body posture immediately before you meet someone; these skills lower heart rate,...

Set a written agreement within 72 hours: include STI testing schedule, communication timing, guest limits, privacy preferences, a clear statement of permissible behavior; require documented...

Schedule a joint obstetric–pediatric appointment at 32–36 weeks and write a concise plan for feeding, sleep shifts and emergency contacts; this specific step will lead...

Schedule a 30–45 minute weekly check-in this week: each partner names two specific behaviors they will change, one measurable outcome (for example, increase shared activities...

Practice a three-term labeling routine each evening: name one core feeling, add two precise descriptors (for example, “irritated,” “dismissed”), and note accompanying body sensations for...

Choose a person who makes you feel safe, resolves practical conflicts, and helps plan shared finances and parenting; this single recommendation aligns behavior with long-term...

Immediately pause for 30–90 seconds and say clearly: “I need a short break.” Leave the room or put down the device, breathe slowly (6 breaths...

Set a precise timeline: common practice recommends a 30–90 day period with checkpoints at 30 and 60 days; this text includes those milestones so individuals...

Open with a timed agenda: create a one-page checklist that lists dates, places, contacts and concrete behaviours to disclose; put that checklist in writing before...

Set first 300 words to state value and metric: front-load a clear numeric benefit (eg, “increase trial conversions by 14% in 30 days”) so readers...

Pause four seconds, breathe into your belly, relax tight shoulders and notice your body sensations. after youve taken that breath, state a brief paraphrase: “What...

Recommendation: For each listed misconception, collect baseline data for 30 days and run a controlled 6-week intervention: track frequency (% of interactions affected), intensity (1–10...

Immediate recommendation: require partners who reply to direct requests within 24 hours, keep personal boundaries intact, and join decision-making about joint finances at least once...