Habit Science
Social Media Sunset: No Scrolling After 8 PM
Build a social media sunset habit that protects your sleep and evening peace. Science-backed strategies to stop nighttime scrolling and reclaim your evenings.
12 min readThe archive
A journal for
showing up.
192 articles on the small actions that shape a day. Browse the archive or find a specific topic.
Health & Mind
How to Decompress After Work: A 20-Minute Ritual
How to decompress after work: close the workday on paper, change your state with movement or a shower, mute work alerts and plan your evening.
7 min read
Habit Science
The Spotlight Effect: People Notice You Less Than You Think
What the spotlight effect is, the famous T-shirt study, how it stops people starting habits like the gym, and practical ways to loosen its grip.
6 min read
Habit Science
30-Day Challenge: How to Pick One and Make It Stick
How to do a 30-day challenge that lasts: choose one specific action, start small, plan the hard middle week, track days done, and decide what happens on day 31.
8 min read
Accountability
Accountability Check-ins: Daily vs Weekly vs Monthly
Discover the optimal check-in frequency for habit accountability. Research-backed comparison of daily, weekly, and monthly accountability structures.
14 min read
Habit Science
Prize-Based vs Intrinsic Motivation Challenges
Should habit challenges offer prizes or focus on intrinsic rewards? Research reveals which motivation type creates lasting behavior change.
13 min read
Focus & Routines
Team Habit Challenges for Workplaces (Design Guide)
Design effective workplace habit challenges that boost engagement, improve health, and build team cohesion. Evidence-based strategies for HR and managers.
16 min read Habit Science
The Ultimate Guide to Designing Effective Habit Challenges
An evidence-based framework for designing habit challenges that last, from duration and group size to check-ins and what happens after day 30.
19 min read
Tools & Resources
Gamification for Habits: Does It Work?
Does gamification help you build habits? What research says about points, badges and streaks, when they backfire, and how to use them wisely.
7 min read
Focus & Routines
Habit Tracking Methods: Digital vs Paper vs Hybrid
Apps, bullet journals, or both? Compare digital, paper, and hybrid habit tracking methods and choose the one that fits your brain and routine.
10 min read Tools & Resources
Habit Tracker in Google Sheets: Build One Step by Step
Build a free habit tracker in Google Sheets or Excel: checkboxes, completion rates with COUNTIF, conditional formatting and a monthly review.
8 min read
Health & Mind
How to Improve Posture: Desk Setup and Movement Habits
How to improve posture without forcing yourself to sit straight: a better desk setup, movement breaks, a few exercises and what research says.
7 min read