The All-or-Something Exercise Mindset
Article summary Most people who quit exercise routines lack flexibility, not discipline. New research from the University of Michigan shows…
Habit Hacks
The 10-minute pause kills your cravings
Article summary Research shows that cravings follow a predictable curve and fade within 20 to 30 minutes when you stop…
How to Break Bad Habits: What the Science Says
Article summary Breaking a bad habit takes an average of 66 days, not the 21 most people expect, and the…
The 2-Minute Workday Shutdown Ritual
The 2-minute workday shutdown ritual is a short, repeatable sequence of actions you perform at the end of every work…
The 20-Second Rule to Avoid Bad Habits
The 20-second rule eliminates distractions by adding small barriers to bad habits and removing friction from good ones. No willpower…
The Buddy Boost: An accountability partner makes hard things feel easy
You know that workout you keep putting off? The one where just thinking about it makes you want to scroll…
Define Your Minimums
You know that feeling when you set a big goal, go hard for three days, then completely burn out? When…
The 5W Rule for Goal Achievement
Everyone knows the secret to achieving goals: you need more willpower, better motivation, and stronger discipline. Just commit harder. Want…
The Indistractable Grid Method
The meeting ran long. My phone buzzed. I checked it under the table. Was this distraction caused by the notification…
Implementation intentions: How to achieve your goals on auto-pilot
Article summary Goals fail when they depend on motivation. Implementation intentions fix this by tying a specific situation to a…