5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.

Don't target "meditate 30 min" — target "one breath after coffee".

Write thanks letter unsent — for yourself.

Place each thought on a leaf and watch it drift down a stream.

Morning, imagine losing what you have — to appreciate not take for granted.

Write 5 gratitudes daily for 21 days.

Resolve a friend conflict via a 4-part apology and rebuild trust within 24 hours.

Use one "bridge" question to move dialogue from the surface (weather) to a real shared thread (values, ambition).

Replace "you're not good at reading" with sentences linking difficulty to a temporary stage, not a fixed identity.

Do not use AI-sourced info before verifying it in two independent external sources.

Rule: per email, one decision: reply in 2 min, delegate, defer, or delete. No "later".

Every 3 months, ask per app: "Does it earn its place on my phone?" — delete without hesitation.

Anki + 20 cards daily = 95%+ lifelong retention. Memory is craft, not gift.