All phones and TV out during dinner — at least one daily meal.

Define where your "good enough" is on a 0-100 ruler, to know when to stop.

Sort tasks on urgent/important axes and treat each quadrant with its rule.

Do not commit on the spot. Request 24 hours to think before any new obligation.

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.

Decline any meeting without a written agenda — politely cancel and request one.

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