Tap thighs alternately (right, left) 30 sec — soothes small trauma.

Within you are parts — critic, scared, child. Meet them one by one.

Beneath noisy parts is a calm curious compassionate "Self" — meet it.

Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.

Draw self as symbol/animal/scene — discover self unconsciously.

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

When triggered, ask self: "what unmet human need?".

When he opens sensitive topic, say "tell me more" vs reply.

Replace one reused password across 30 accounts with unique long ones, stored in an encrypted manager.

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

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

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

One strong master password + password manager = more secure than 95% of people.

Email + bank + social + cloud: 2FA required. SMS is weak — use Authenticator app or physical key.

Replace all reused passwords in 30 days. One manager, one strong master.

Enable 2FA on email, bank, social, cloud. TOTP not SMS. Backup codes saved.

Phone encrypted by default, but your laptop? Check. If stolen, data exposed.

Migrate from browser-saved/memorized passwords to a dedicated password manager in one organized session, not gradually over months.