After 9 PM no work-replies — protect personal space with a ready phrase.

Pick three tasks that make today a success regardless of anything else, and finish them before noon.

3 morning tasks = day succeeded.

Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.

When he opens sensitive topic, say "tell me more" vs reply.

Before starting each morning, write three tasks that, alone, would make the day a success.

Define 3 tasks before opening any app — this is what success looks like today.

Set a clear limit but offer an acceptable alternative — "No throwing, yes to the sponge ball."

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

Say firm "no" with warm "I understand" — Janet Lansbury's classic formula.

At any moment, one tab, one window, one task — multitasking is a neural myth.

Each evening, 5 min formal workday shutdown — with a secret phrase ("Schedule shutdown complete") to free your brain.

"I don't reply on WhatsApp after 10 PM". "No work calls on weekends". — Explicit, firm.