이리나 주라블레바

Action steps: Take screenshots of messages and profile pages with visible timestamps, export conversation logs where possible, and store files off the platform. Run reverse-image...

Collect clear information during each session: record dates, phrases, and outcomes so both partners can recall specifics rather than relying on memory. Use terms everyone...

Use a concise, context-specific opener: ask one clear question directly, reference a recent detail such as an august update or a photo, and send via...

Place the palm flat near the base of the neck or the side of the head and hold for half a minute. This simple, repeatable...

State a specific boundary immediately: name the limiting resource (time, budget, energy), offer one concrete alternative – another date, a different contact, or a shorter...

Schedule a 20-minute weekly audit to test what matters: note two times this week you felt passionate, two moments you felt caring toward a task,...

Immediate step: pause for ten seconds, then use a short script: “I said [exact words], I hurt you, I will [specific action] by [time].” If...

Choose measurable actions over dramatic statements: pick three repeatable behaviors you can track for 30 days (shared planning sessions, joint problem-solving, and one concrete act...

Start today: block a 90-minute deep work slot on weekdays at 06:00–07:30 and protect it; aim for 3 project milestones per month and log outcomes...

Agree to one recurring shared activity for 8 weeks: schedule a 60-minute weekly dinner, keep a brief log before and after each meeting noting intensity...

Measure progress with a daily 1–10 mood rating and a brief weekly checklist such as PHQ-2 to detect changes in depression symptoms; research from colleges...

Before every meeting spend 3 minutes listing three concrete outcomes; craft a 30-second opener that contains one metric, one proposal, one request. Aim to be...

Protocol: record intensity (0–10) for each feeling twice per day, timestamp the triggering event, and pair entries with 3 objective measures: resting heart rate, HRV,...

Refuse conditional favors; set an immediate hard boundary: “I will not give a loan that is tied to guilt.” Use that exact phrase each time...

Recommendation: Use short, time-limited attentional redirection as an initial, pragmatic tactic for acute spikes in affective arousal. After a targeted assessment that screens for comorbid...

Build a parachute using a 30 cm square of lightweight plastic, four 25 cm cords and a 50 g metal washer as the weight; tie...

Implement this exact sequence: sit upright, timer 6:00, inhale 4s, hold 2s, exhale 6s; perform one block of 6 minutes upon waking, one block before...

Recommendation: Implement a 30-day screening protocol that logs average gaze duration, micro-donations, and response latency; teams with mean gaze >2.1 seconds per exchange and a...

Mirror only what the other person does for the first 2–4 seconds; this simple thing increases immediate warmth and makes follow-up requests more likely to...

Action: Commit to two outside activities per week – one hobby meetup and one volunteer shift – and apply a 48-hour follow-up rule: message someone...

Do this for 90 days and log every entry in a simple CSV (date,time,where,what,mood,done). Expect median clarity to rise ~15% by day 21 and ~40%...

Decline renewed contact unless three strict criteria are met: consistent communication over 60 days, honest boundary-setting, and clear evidence that both parties respect limits rather...

Schedule a 10-minute experiment: revisit an activity once enjoyed (activities like walking or short creative exercises), set a single measurable micro-goal, and record the immediate...

Schedule three 50-minute appointments per week: two movement sessions and one mental-health check. If you have limited time, slightly reduce length to 30 minutes while...