이리나 주라블레바

Actionable rule: limit swiping sessions on tinder and similar platforms to 20–30 minutes a day and convert matches into one meaningful interaction per ten matches....

Recommendation: make polygenic score (PGS) a required covariate and a registered secondary outcome in active cohorts within one week, including replication arms; principal investigators should...

Require measurable proof of change: set a minimum 90-day period of evidence-based behavior (attendance at therapy, verified accountability steps, and no new breaches of trust)...

Recommendation: Begin a strictly enforced 45-day no-contact period; use daily tracking metrics (sleep 7–8 h, exercise 30–45 min 4×/week, limit alcohol to 2 drinks/week, one...

Start by creating a one-page agreement that lists expectations, non-negotiables and a timeline. Use your calendar to block a meeting within 30 days, bring one...

Pick three quality markers and apply them instantly: specify what you wanted in clear terms, then score each person which you meet on those markers;...

Name the reason, the specific thing that went wrong, and who was impacted. State the event in one sentence, list the concrete things that failed,...

Recommendation: mention the legal end and current status within 1–3 meetings or before any overnight plans; most people respond better to a short factual statement...

Allocate 45 minutes each morning to solo reflection; silence notifications; write three micro-goals: one physical, one social, one creative. Track mood before sleep with a...

When escalation begins, give a clear, single-action boundary: pause the conversation, place your hands on the table or against a wall, and say one calm...

Prioritize honest inventory: list five behaviors causing distance, score each 0–10 by frequency; share scores with partner within one week. Note how partner looks when...

Begin with one concise, declarative sentence in private: state “I have deep affection and want to build a stable partnership.” Choose a low-distraction slot–preferably sunday...

Week 1 – data collection: Give yourself room to record occurrences: note time, trigger, emotion, and partner response for every interaction that feels sensitive. Aim...

Immediate action: Stop swiping for six weeks and run a controlled experiment: arrange three real-life meetups per month (one small group at your house, one...

Include a tight face close-up at eye level, a full-body front pose to show shape, an action shot that looks engaging, a casual social picture...

Concrete benchmark: count concrete moves – buying a large appliance together, adding your name to insurance, or arranging multiple family invites – as a significant...

Do this: after the meeting, send a single short message the next evening that suggests a specific, low-effort plan (coffee or a walk) and nothing...

Implement a strict timer rule. When voices rise, stop the exchange at 20 minutes; take a physical break, move to separate rooms, hydrate, breathe, then...

First: pick one specific behavior from a significant other and run a 30-day experiment with three measures – frequency per week, trigger context, and one...

Apply a clear rule: after an individual completes three consecutive on-time, quality-compliant outputs within 30–45 days, initiate a 30-day trial that expands scope by 30–50%....

First, realize concrete reasons for staying or leaving: income, custody, housing, health. If episodes of violence occur, plan a literal safety route, document dates exactly,...

Immediate action: state a clear, low-pressure declaration of attraction and set a one-month observation window. If they wouldnt match that openness or theyre evasive, reduce...

Lead with a single measurable claim: name your primary interest, attach one concrete proof, and propose a specific next step for a meetup this coming...

Set a 10-minute micro-start right now: grab a blank index card, write the single next physical step, open the exact document for that task, set...