Health & Mind
How to Cut Back on Caffeine Without Withdrawal
How to cut back on caffeine gradually: how much is too much, why withdrawal headaches happen, a two-week taper, and swaps for afternoon coffee.
7 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.
Accountability
How to Stay Consistent with Habits: 10 Strategies
10 research-informed strategies to stay consistent with habits when motivation fades, plus why you quit and how to restart without losing progress.
25 min read
Habit Science
How to Stop Scrolling: Break the Social Media Habit
Why scrolling is so hard to stop, and practical ways to cut it: find your triggers, add friction, replace the habit, protect key times and plan for slips.
8 min read
Health & Mind
How to Stop Late-Night Snacking (Without Willpower)
Why late-night snacking happens and how to stop: eat enough earlier, find your trigger, change the kitchen, replace the routine, end the evening.
7 min read
Habit Science
How to Stop Biting Your Nails: Methods That Work
How to stop biting your nails: notice your triggers, use habit reversal (a competing response), keep nails short, try bitter polish, manage stress.
7 min read
Health & Mind
How to Quit Smoking: A Practical Plan With Support
How to quit smoking: set a quit date, use free stop-smoking support and medication, plan for triggers and cravings, change routines, and recover from slips.
8 min read
Health & Mind
How to Drink Less Alcohol: Habits That Make It Easier
How to drink less alcohol: know the guidelines, track your drinks, set alcohol-free days, change evening routines, handle social pressure, and when to get help.
8 min read
Accountability
The 95% Accountability Rule: What the Evidence Supports
Is a 95% accountability success rate a reliable promise? Separate the popular statistic from progress-monitoring research and build a useful partner agreement.
4 min read
Accountability
The Hawthorne Effect: Does Being Watched Change Behavior?
What the Hawthorne effect is, where it comes from, what later research found about the original studies, and how to use gentle observation for your habits.
7 min read
Habit Science
Environment Design for Habits: Make Good Habits Easy
Environment design for habits: visible cues, less friction for good habits, more for bad ones, and spaces with one job. Examples and a checklist.
10 min read
Health & Mind
Bedroom Setup for Better Sleep: A Practical Checklist
How to set up your bedroom for better sleep: darkness, a cool temperature, quiet, a comfortable bed and no phone. A checklist for this weekend.
7 min read
Habit Science
Habit Friction: Make Good Habits Easier, Bad Ones Harder
How to use habit friction: remove steps from habits you want, add steps to habits you don't. The 20-second idea, examples and common mistakes.
8 min read