Replace vague "good job" with specific praise describing: what he did, impact, why it matters.

When your emotion doesn't serve the situation, do the opposite of what it pushes you to.

Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.

Don't target "$100K this year" — target "3 sales calls daily".

Each month, write 3 behaviors to start, 3 to stop, 3 to continue.

Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.

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

In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.

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.

Before any change goes live, ensure each employee passes five gates: Awareness, Desire, Knowledge, Ability, Reinforcement.

Each affected employee: score 5 dimensions — awareness, desire, knowledge, ability, reinforcement.

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.