Adopt a fixed contact schedule: three 15‑minute video calls per week with close contacts; ten‑minute voice check‑ins each morning; block two weekly “home hours” in your calendar to anchor circadian cues. Frequent trips disrupt sleep, increase cognitive load, create social role ambiguity;
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Plan a daily structure: set wake-up at 07:00, complete a 20-minute outdoor walk, eat a protein-focused breakfast, schedule two 60-minute exploration blocks, perform a 10-minute evening reflection; set a 20:00 check-in reported to one trusted contact each day. Prioritise social contact through
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