イリーナ・ジュラヴレヴァ

Set measurable targets: messages per week >5, voice/video calls per week >2, in-person meetings >=4 by week twelve. Track initiation ratio: if you initiate more...

Start with measured counts because slow exhalation increases vagal tone; expect heart rate to drop 6–12 beats per minute within five minutes, blood pressure to...

Recommendation: Begin a 28-entry workbook with a 10-minute log after each socializing episode; record number of conversations initiated, duration, approval-seeking moments and a 1–10 energy...

Begin a 14-day behaviour log now: record date, time, location, what happened, witnesses, and rate severity 1–5. Action threshold: three or more incidents per week,...

Immediate action: Identify a single, measurable next step you can finish within 24 hours – a 30‑minute phone call, a 200‑word email, or a short...

Concrete plan: start a 90-day protocol now – 4 hours/week of focused social interactions (two meetings of 60–120 minutes), 30 minutes/day of goal alignment and...

Begin a 30-day autonomy challenge: schedule three solo activities per week, set a phone check limit of 6 checks daily and record the amount of...

Recommendation: Smile for 30 seconds immediately after waking; repeat twice more during the day (mid-morning, early evening) to lower baseline cortisol, shorten recovery time after...

Rationale: brief, regular practice reduces intrusive worries and stabilizes mood. Several studies report 15–25% average reduction in rumination after consistent 5–10 minute mindful sessions over...

Do this now: schedule four 45-minute interaction drills per week and two 10-minute reflection sessions daily; record every session in a table, quantify approach attempts,...

Practice: Take one measured breath before any task; inhale four counts, hold two, exhale six. Repeat this three times. You are allowed short pauses between...

Allocate 90 minutes because sustained attention windows align with common ultradian cycles; aim for 2–3 blocks per day (180–270 minutes total) rather than scattered micro‑tasks....

Use a simple scoring sheet: enjoyment, challenge, social fit, cost – rate 1–5 after each session and log immediate emotions. Commit only to these six...

Take 90 seconds: inhale for 4, hold 4, exhale 6 while counting, then label the feeling on a 0–10 scale. Those who responded after this...

Set two daily slots: 20 minutes before work and 20 minutes mid-afternoon. Capture every fragment immediately to a single inbox on your website or notes...

Do not send a message today. The first thing to do is remove the option: archive the contact, mute notifications, and place a 90-day no-contact...

Catalog three specific favorite memories the guardians choose to revisit; include exact dates, street or venue names, the roles of others present, and an emotional...

Immediate protocol: Begin when pulse spikes: inhale 4 s, hold 2 s, exhale 6 s; name aloud three visible items, two textures you feel, one...

Immediate steps: prioritize safety; remove potential means; maintain a calm presence; ask direct, specific questions about intent; when risk is confirmed arrange emergency transport. Reassurance...

Start with one clear rule: limit daily device usage to under 2 hours on school nights; set a device curfew 60 minutes before sleep; remove...

Begin with a specific script: craft a 10–20 second line that signals presence and a boundary, rehearse it aloud 10–15 times, then use a planned...

Choose deep blue for concentrated tasks; avoid intense red during communal eating to reduce impulsive appetites; introduce muted green around waiting areas to calm social...

Evidence from controlled studies and physiological measures shows that short-paced breathing reduces heart rate and cortisol spikes, and can greatly lower subjective reactivity within minutes....

Schedule two 15-minute drop-in sessions per week; publish slots on a shared calendar; cap each session to three topics; measure median response time with a...