Irina Zhuravleva

Set a weekly 30-minute check-in with three people: one for problem-solving, one for shared interest, one for purely enjoyable conversation. This simple system will bring...

Take one 10-minute concrete step now: write three micro-tasks, set a timer for 10 minutes, and complete the first item. Making one visible checkmark changes...

Delay selection for ten minutes and record a quick two-column ledger: immediate gains vs foreseeable costs; limit active options to three and refuse further input...

Evidence: Controlled trials and longitudinal analyses report moderate effects (standardized effect sizes ≈ 0.3–0.6) on targeted behaviors and affect regulation across 8–24 weeks. Expect roughly...

Write three specific follow-up questions within 30 minutes after each new conversation. Record the name, one memorable detail, and a proposed next step, then send...

Concrete plan: block 20 minutes, twice every other day, and track two metrics: number of personal disclosures per session and number of follow-up clarifying remarks....

Action: Start a 30-minute monthly check-in where both partners list shared accounts, personal accounts, total net earned income, recurring bills, major debts; make transaction access...

Set a firm pause: when a conversation turns heated, call a 20-minute break and agree a precise return time. Randomized and observational data show short...

Start with food and sleep: consume about 30 g walnuts daily, add two servings of whole fruits per day, and aim for 7–9 hours sleep...

Start with 15 minutes of brisk walking or low‑impact aerobic movement each morning; aim for 150 minutes per week to measurably improve executive control and...

State one clear limit: say “I will leave if this conversation becomes abusive”; follow through after two interruptions to remove yourself from an unsafe interaction;...

Start tomorrow morning with a 20-minute checklist: 10 minutes of writing a three-item gratitude list, 5 minutes of prioritizing responsibilities, and 5 minutes to set...

Immediate action: target 150 minutes moderate-intensity aerobic activity per week, add two resistance sessions, aim for 7–9 hours sleep nightly, maintain systolic pressure under 130...

Start with a concrete rule: implement a 30-minute, twice-weekly check-in and a 48-hour pause on major commitments – set these plans within the first four...

Limit smartphone screen time to 60 minutes within the first four waking hours and schedule three 20-minute phone-free social contacts per week. Create quick contact...

Do this: use a two-minute morning review to write an everyday list of three micro-tasks, then when one finishes stop, note the time on your...

Send one concise message to someone from recent contacts within 24 hours: three lines max, reference a shared detail, and propose a 30–45 minute meet-or-walk...

Protocol: sit for 20 minutes, create a succinct letter addressed to yourself or the other person, list specific wounds with dates, note the primary causation...

Activate security keys or authenticator apps on accounts used to invest and store savings. Use unique passwords, disable legacy protocols, rotate critical credentials every 90...

Use a 10,000 lux light box at eye level, 30–45 cm from face, for 30 minutes within first hour after waking; if using 2,500 lux,...

Action: Schedule two 10-minute breath sessions every weekday, plus one 20-minute awareness walk on weekend; measurable HRV improvement of 12–15% typically appears within six weeks....

Use a fixed agenda: 60 seconds per person for progress, two explicit blockers, and one named owner for resolution. Measure baseline work cycle time for...

Start with one private, time-limited conversation: state a specific goal (for example, reduce interaction to a little contact or move to full breakup), name the...

Set a 5-minute timer and begin practicing box breathing (4-4-4-4) while seated upright; close eyes or soften gaze, count four inhales, hold four, exhale four....