Irina Zhuravleva

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...

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...

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...

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...

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...

Immediate action: Pick one contact, write a single written message, send it within 24 hours. List three concrete needs, schedule a brief call, complete the...

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%...

Schedule a 20-minute weekly conversation with a partner to practice clear feedback, log one chronic trigger, and note two positive interactions per session; measure progress...

Simple protocol: limit initial statements to 60 seconds, allow one 30-second clarifying question, then 90 seconds of silent reflection. A psyd I consulted, Charles Miller,...

Use a phone timer for six 60s checks: a small anchor that becomes part of transitions. whats measured in short attention training shows a 20–40%...

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...

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...

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...

Pause for five minutes: perform box breathing (4 seconds inhale, 4 hold, 4 exhale, 4 hold), stand and walk for 60–120 seconds, and send a...

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...

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...

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...

Begin a 30-day measurement plan: log daily hours together, count frequent erotic interactions, mark nights when no physical contact occurs, note emotional distance during shared...

Recommendation: Accept a single arranged introduction monthly; treat each meeting as a measurable experiment: record conversation length in minutes, count times someone laughed, note three...

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...

Start a 30-day trial now: set strict limits on contact, suspend joint finances, no overnight stays; measure change weekly with three brief check-ins that record...

Recommendation: Begin with a structured assessment using standardized scales (SPQ, specific fear questionnaires, SUDS); aim for 4–12 sessions for situational fears, single-session intensive exposure for...

Prioritize a firm boundary: schedule a 30-minute weekly check-in to keep social obligations manageable; decline last-minute requests when energy is low, offer a concrete alternative...

Set measurable goals: pick one behaviour to change (sleep hours, panic episodes, procrastination) and record baseline for seven days. Commit to practices such as a...