Apply Gottman's five steps: notice, see emotion as opportunity, listen, label, set limits and solve.

Opportunities come from acquaintances not friends — activate 20 weak ties this month.

Trade six escalating-depth questions with a close person to deepen intimacy in 30 minutes.

Call a friend with no reason once a month and suggest a meet within the next 12 hours.

Mentorship gives advice. Sponsorship gives opportunities. Whom do you specifically sponsor in rooms they can't enter?

Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.