For each "yes" this week, write the implicit "no" that came with it.

Create sheet of your 100 key relationships, last contact, next planned.

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.

Accept your friend's change instead of trying to restore their old version.

Pick a shallow friend and deepen via 3 of Aron's 36 questions.

Audit your closest 5 via a relationship grid: who adds, who drains, who mirrors your values.

Build a friendship with someone at least 15 years older or younger.

Identify 3 accounts you follow that trigger negative comparison — unfollow for 30 days.

Approach 3 new acquaintances with a specific value before asking for anything.

Join a new community (mosque, club, org) with the 12-meeting rule before judging fit.

Invite one person weekly for a simple 30-min tea — builds community fabric from zero.

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.

Per issue type: when resolved at current level, when escalates up.

All data: public/internal/confidential/restricted — each class with different protection rules.

Every quarter: review dashboard — drop unused, add needed, refresh targets.

Each stakeholder: place in quadrant (high/low power × high/low interest) — each quadrant has strategy.

Who influences whom? — draw network to know "who talks to whom to shift decision".

Per key stakeholder: what to send, when, via which channel, what to expect.

Project first meeting: explicit expectations — scope, date, quality, comms, alarms.

When stakeholder A wants X, B wants opposite: don't pick — surface underlying interests.

Your boss has little time, many concerns — use 4 principles to be a smart stakeholder.

Ask the model to decompose the problem and show its reasoning before answering, raising accuracy on complex tasks.

Add "think step-by-step inside <thinking> tags before answering" — boosts complex-problem accuracy 30-40%.

Ask the model to "think out loud" step by step before the final answer, especially for logic and math problems.