Irina Zhuravleva

Checklist (do within one week): shower daily, trim nails, brush twice daily, replace underwear older than 12 months, rotate shirts after one wear when warm,...

Start with a timed exchange: one partner states a clear 60-second description of feeling using “I” language, the other paraphrases for 60 seconds, then both...

State one specific desired outcome and one nonnegotiable boundary in a single sentence before any discussion. That single-line pact helps both people to communicate with...

Allocate 60 minutes into fixed blocks: 10-minute check-in, 15-minute reading and reflection, 15-minute problem-solving, 10-minute positive connection, 10-minute wrap-up that sets the next goal. Treat...

Immediately start a 14‑day reaction log: record the date, situation, trigger, your action, and intensity 1–10; aim for three entries per day. If the average...

Concrete protocol: each partner writes one commitment, adds a deadline, and logs completion in a shared note within 24 hours. Aim for 80% follow-through over...

Begin a 10-minute daily check-in: each partner names one observable behavior they will change and one affectionate gesture, then repeat this routine for 21 days....

Set a fixed 20-minute meeting on the same day; phones off. Use a strict agenda: one appreciation, one incident log entry, one actionable commitment. If...

Begin a 20-minute weekly check-in: partner A speaks uninterrupted three minutes while partner B mirrors content during two minutes, then swap; repeat three rounds. Keep...

Recommendation: write three observable actions the two of you will grow toward, each with a numeric metric, a deadline and a consequence. Example: increase deliberate...

Action: Keep a ten-minute daily log: write three factual notes (date, concrete behavior, place), three emotional labels, and one micro-action to try next day; use...

Immediate action: implement a 48-hour pause after outreach and keep a simple log: date, who messaged first, channel, response time, outcome. Log each entry for...

Schedule a 20-minute undisturbed check-in at least three times per week; put it on the calendar as a fixed date and treat it as a...

Insist on a written timeline before you enter deeper involvement: require a dated document that states filing dates, custody windows and a clear financial plan;...

Begin with a timed regimen: 20-minute focused blocks – 15 history entries, 10 geography points, 10 culture notes, 15 science or current-affairs items; repeat after...

Reserve two uninterrupted 90-minute blocks each week and one 10-minute weekday check-in; place those slots on a shared calendar and mark them priority so other...

Schedule a weekly 90-minute novelty session: turn off devices, spend uninterrupted time with your partner trying one unfamiliar activity (cook a new dish, map a...

Set a fixed place and time, switch phones to airplane mode to eliminate distractions, and agree to three prompts: name one specific behavior you’ve noticed...

Begin a nightly check-in: each person states one need and one concrete action they will make tomorrow. This habit takes under five minutes, keeps tension...

Schedule three 45-minute, device-free evenings per week to engage in deliberate touch, extended eye contact and candid conversation with your partner. Do this for eight...

Use a 20-second buffer: breathe, count, and then speak; that pause makes your voice sound calmer and reduces reactive defensive moves. Ask John or any...

Choose measurable criteria for a partner: punctuality, follow-through on promises, emotional availability. Track these across 8–12 meetings or about 3 months; if at least 70%...

After a breakup, enact the no-contact window and remove physical reminders within 48 hours; missing items and photos prolong reactivity. If bank accounts were shared...

Recommendation: Provide at least three brief hugs each day and one uninterrupted 10–15 minute period of close contact; this routine helps regulate the hormone oxytocin...