Irina Zhuravleva

Specific timeline: stop sending any messages for 7 days, then send a single concise note; if no reply within another 7 days, stop reaching out....

Declare one non-negotiable rule now: “I will not respond to messages after 9:00 PM.” State it once, apply the consequence immediately, record the date and...

Method: keep a 30-day log of behaviors instead of relying on impressions. Schedule three real-life checks: a routine errand somewhere unfamiliar, an evening with friends,...

Practice 10 minutes of journaling each morning: list three items you accept and one task you will stop pushing today. Measure progress with outcomean rating:...

Practice three targeted micro-interventions weekly: two 15-minute role-plays and one 10-minute reflective journal session aimed at converting passive-aggressive responses into concise, nonthreatening statements; expected outcome...

Do a daily 10-minute labeling routine: 5 minutes to name bodily sensations, 5 minutes to map the triggering thought and intended action; repeat for 30...

Recommendation: Make a decision inside 72 hours: tell that person whether you want exclusivity, casual continuation, or to end contact; if your goal is girlfriend...

Schedule a 45-minute one-on-one check-in every Wednesday evening. Use a visible timer and this fixed agenda: 5 minutes: emotional temperature; 15 minutes: two recent wins;...

Be explicit before further intimacy: disclose a concise summary within the first 48 hours after an intimate moment took place or, if you were already...

Start a focused exposure routine immediately: choose one mildly stressful social task per week, perform three short exposures weekly, log anticipatory anxiety on a 0–10...

Set a hard deadline and require a measurable step. State a six-week timeline for a clear action – exclusivity, a move-in date, or a concrete...

Measure speaking balance: aim to speak no more than 40% of the minutes in a 10-minute exchange; run three daily 10-minute rounds with a timer...

Do this today: book a recurring 30‑minute slot, agree on two measurable goals (one around spending, one around trust), and commit to a single third‑party...

Recommendation: Disclose major mental-health diagnoses, current sexually transmitted infections, felony convictions, and ongoing debt before declaring exclusivity; reserve detailed childhood narratives and anecdotal past attractions...

Concrete routine: Respond within 24 hours, schedule three short interactions across one week, and limit initial calls to 30 minutes; doing so gives clear data...

Immediate recommendation: Remove shoes, electrical cords and loose cushions, and place two durable chew options (Kong Classic, Nylabone) in rotation every 48 hours; provide structured...

Concrete rule: no texts, no likes, no DMs for 10 calendar days; log the date of last interaction, note any reply within 48–72 hours, mark...

Recommendation: Reserve two 20-minute tuning sessions per week; use the first for order-setting (tasks, finances, calendar), the next for expressing personal needs, vulnerability. Many couples...

Immediate actions: if you are living separately, set a 48-hour plan – freeze shared cards, change passwords, and place hard copies of IDs and key...

Choose a group that meets weekly in a consistent setting (6–8 people); give two concrete conversation prompts per session and schedule one follow-up within 48...

Recommendation: define three objective criteria for choices in intimate partnerships, run a 7‑day micro‑test, and log outcomes daily. Start by writing what matters about commitment,...

Immediate action: Reply once: “Are you seeking closure, friendship, or something else?” Keep that message under 30 words, avoid nostalgic details, and set a hard...

Set a firm deadline: ask for an in-person date by day 14 and stop open-ended chatting if that plan isn’t reciprocal. If you have been...

Recommendation: Implement three focused rituals every day: a 15-minute undistracted check-in, a short handwritten letter left where he will see it, a shared micro-goal that...