You can use these in dialog because your characters arent perfect, just dont use in narrative.
Use adverbs sparingly, Earn them.
The right word.
Dont use flower words most of the time, according the best poets its not the flowerywords but the rightwords, only use the thesaurus to look up a word you already know, not to expand your vocabulary
a good use of a thesaurus is to avoid repeating words in secession,which distracts the reader draws attention to it and pulls them out of the immersion
cut down adverbs and adjectives because they are assigned that you haven't found the right noun or verb
Make the reader Feel
-Make the reader work (to consider what it means to feel that way because they haven't heard it described like that and in the process they will try on the feeling and feel it themselves.
-Earn the emotion (On one hand The good Doctor S5E7 earns the emotion, on the other hand Star Trek Discovery tries to evoke emotion from their character every other scene even though the situation hasn't earned it because they haven't put in the long work to build the relationships first before they put them in jeopardy or what not.)
Respect the Reader
apeared on his face (frowns dont apear anywhere else)
he squented his eyes (nothing else squints)
she shrugged her shoulders (what else do you shrug?)
he held a bird in his hand (hands are what you hold things with)
an unknown stranger is at the door (strangers are already unknown)
started, happens, I thought to myself, I realized, said to me, (obviously)
I felt it flip, (because you would obviously feel it if it flipped so just say it flipped)
furry squirrels (squirrels are obviously furry)
don't use jargon but for the most important macguffins
Don't tell, just show and make the unknown mystery and clues to immerse even more.
Innovation
Beats
Actions that go along with the dialogue to show what the characters doing while they're speaking. He's just not to use these on every dialogue because they're not invisible and may throw off your pace and force your reader to read instead of stay immersed in the dialogue, but I like these especially if they are one word explanations of a emotionally changing postures and other actions
Preload
State the emotion and speaker before the speech, so it can be read out loud without prereading.
Strategy