Invest 90 passing seconds weekly with a neighbor using one follow-up question that builds cumulative rapport.

In news writing: most important first, important next, extra last — reader gets it even if stops mid-way.

Repeat the last three words your speaker said with curious tone; they will continue deeper without you asking.

Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.

Use Family-Occupation-Recreation-Dreams as four safe entry doors for any new conversation.

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

Paraphrase what you heard before responding — speaker confirms you heard.

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.

Delete any app unopened in 30 days — lose apps before they cost you focus.