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

Sort your tasks into four quadrants in ten minutes to know exactly what to do now, defer, delegate, or drop.

Do not say "I know how you feel". Name the feeling with a precise word and verify it.

Pick 3 emotions on a Plutchik wheel (level 2) you feel now — precise labeling = calm.

In suffering, apply Neff's 3 steps: acknowledge, common humanity, self-kindness.

Trigger event → thought → distortion → counter-evidence → reframe.

Replace "you seem upset" with wheel-precise: "you seem frustrated because...".

Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.

In anger, dissect: Antecedent → Belief → Consequence.

When entering a room or call, note your mood before and after to see what you "caught".

When someone near you is distressed, lower your own voice and pace first — your calm body lends calm.

When you reflexively say "I'm fine", pause and ask your body 3 questions before accepting the default answer.

Count how many times you "performed" a smile or enthusiasm you didn't actually feel at work today.

When your mood dips mid-social-day, apply a 90-second intervention before it spoils your interactions.

After guessing what a close person feels, verify explicitly instead of trusting your hunch alone.

Sort your week's tasks into four quadrants: urgent-important, important-not-urgent, urgent-not-important, neither.

Sort 20 tasks from your list into only two quadrants: important-not-urgent and important-urgent.

Score each idea on Impact, Confidence, Ease — pick the highest sum.

Each active project: continue or kill? No "waiting" middle ground.

No more than 3 active goals at a time — with a visible "waiting" queue for the rest.

Empty next week's calendar entirely, then add back only what truly deserves a slot.

For each task and person: R responsible, A accountable, C consulted, I informed.