Notice one thing per sense now — exit dissociation.

Discover the constant "I" that has witnessed every changing thought and feeling.

Open your hand to uncomfortable feelings instead of clenching — and watch them soften.

Use every sense deliberately to soothe your nervous system.

Eat one raisin with full awareness — discover a world in a particle.

Listen to a sound in your environment 2 min without naming it — discover hearing richness.

One glass of water with full attention becomes ritual, not mere consumption.

Touch one thing (pen, fabric) with full hand attention — relearn touching.

5 see, 4 touch, 3 hear, 2 smell, 1 taste — quick return to present.

In intense emotion, use 5 senses for moment distraction — not suppression.

Free test reveals top 5 character strengths.

Give the other person five full minutes of attention with no interruption or advice, then summarize what you heard.

After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.

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

When he complains, don't solve — listen, empathize, ask "what do you need from me?".

While listening: eye contact, slight forward lean, open hands, no phone.

Don't try to "fix" friend's feelings — be a well that holds, not a tissue that wipes.

When anxiety hijacks attention, silently name 5 colors in the room — attention leaves the body.

Set 5 video-call presence signals: eye-on-camera, posture, active listening.

Stick a tiny marker right above your camera lens to remind you to look at it, not the speaker's face.

Identify top 5 strengths per member, plot them on a map, discover gaps and duplications.

3 pillars: gravitas, communication, appearance — rate yourself and target the weakest.

Before any speech/pitch/meeting, define: what one sentence, if remembered a week later, means I succeeded?

In a meeting, learn to listen 80% and speak 20%. Leader's authority grows in silence, not words.

Physically drop to your child's height when he speaks — a posture shift creates an emotional shift.

Instead of isolating a dysregulated child, draw closer — Daniel Siegel's principle.

Write a prompt that gives the AI model precise context, role, task, and expected format.

Assign the model a specific background and expertise so its answer matches a real expert level.

Show the model 2-5 examples of the desired output style so it mirrors the pattern with high precision.

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

Ask the model to write a numbered plan first and wait for your approval before executing.

State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.

Request output as JSON with a defined schema to enable automated processing without manual parsing.

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

Ask the model to explain a complex idea to a 5-year-old, then raise the level gradually.

Learn 4 signals that reveal the model invented info instead of citing documented fact.

Do not use AI-sourced info before verifying it in two independent external sources.

The model does not know what happened after its training cutoff. Know each model's cutoff.

RAG (Retrieval-Augmented Generation) fetches real docs for the model before answering. Know the difference.

Use an LLM to draft an email in 30 seconds, then edit by hand for personal tone.

Convert a meeting transcript (60+ min) into decisions and action items in 2 minutes.

Don't pick the first title that comes to mind. Generate 10 with varied angles, then choose the best.

Ask the model to question you instead of answering, surfacing and deepening your understanding.

When an LLM helps you with content you publish or send, disclose it clearly.

Each month's start, search your name on Google and review the first 3 result pages.

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

In few-shot, deliberate variety (positive/negative/edge case) matters more than count.

Have the model play expert + student who asks "dumb" questions — extracts tacit knowledge.

"Max 80 words, don't use 'innovative', start with imperative" beats "make it short and clear".

Instead of rewriting the prompt, say "this part good. this part fix to X". 4 rounds = perfect output.

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

Don't repeat instructions every message — set them once in System Prompt, save 70% writing time.

Don't know how to ask? Ask: "What's the best prompt to get X?" — it writes a prompt better than any expert.

Before accepting any AI answer, ask: source? dates correct? names real?

Every AI claim: search 3 independent sources. If absent from any, treat as hallucinated.

For every 3 important digital chats with someone, schedule one real meeting.

Use AI for a bad-fast initial draft, then YOU rewrite completely. Blank page is the killer.

After YOU write, ask AI for 3 improvements only. Don't let it "rephrase".

Identify 5 phrases/words that are "you". Ensure 2+ appear in any AI-assisted text.

"AI text didn't copy anyone" is myth. Ensure you don't publish someone's idea/sentence unattributed.