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

For each article/post, write 25 headlines before picking one — last 5 win quality.

Each December, classify 50 people: adds/drains/neutral — adjust your time.

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.

Improve any process via a weekly four-stage loop: Plan, Do, Check, Act.

Draw a "fish skeleton" of the problem: head = issue, bones = cause categories.

After the model answers, ask it to critique its own answer and improve it before final delivery.

After each output, ask: "What are 3 weaknesses in this answer? How to improve?" — use its intelligence against itself.