Irina Zhuravleva

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...

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...

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...

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,...

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,...

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...

Clinical reviews estimate a prevalence between 0.5% and 5% for self-focused personality patterns depending on diagnostic criteria, so you will probably encounter such behavior in...

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

Measure baseline with a timed 20–30 question set on the target topic and log percent correct and time per question. Set a concrete short-term goal...

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...

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...

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...

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...

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...

Recommendation: Code observable behaviors across a minimum of 20 episodes or 3 feature-length works, use at least three independent raters, and report interrater reliability (Cohen’s...

Immediately block three 90-minute focus slots per week and limit email checks to three fixed windows (09:00, 13:00, 17:00). This makes it easier to keep...

Assert observation in a calm, specific manner: “When you lash out in that abrupt manner, I feel hurt; can you make a different request or...

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...

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...

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%...

Concrete recommendation: Set a 10-minute timer and list 12 activities from earliest memory to this morning that triggered flow; include sport, reading, hands-on tasks and...

Immediate action: Log each decision with an initial confidence score (0–100), the evidence you had, and a post-outcome note on what happened. This test might...

Set a 20–30 minute repair window: if someone can state one concise concern using “I” phrasing, respond with one concrete request, then either resolve within...

Practice a 5-minute daily ritual: write one sentence about what feels unresolved, pick one concrete action to leave it behind within 48 hours, log result...