Guides
How habits really work
Short, practical reads on the psychology of habits, and how to use it to make the ones you want stick.
How to break a bad habit
A practical way to break a bad habit: find what it gives you, add friction, replace it with a competing routine, track the replacement and recover quickly from slips.
Read moreHow to build a morning routine you will actually keep
A realistic way to build a morning routine: start with one anchor, keep the first 30 minutes phone-free, prepare the night before and plan a lighter weekend version.
Read moreHow to use a habit tracker (and keep using it)
What to track, how to choose between Yes / No, Count and Duration habits, how to set realistic schedules, when to log, how to read your stats, and paper versus app.
Read moreThe habit loop: cue, routine, reward
How the habit loop works, why cues and immediate rewards matter more than willpower, and how to design each part of the loop for a habit you want to keep.
Read moreThe weekly review: a 15-minute Sunday reset for your habits
A simple 15-minute weekly review for your habits: check completion rates, change one thing, plan the hard days ahead and reset your space for the week.
Read moreHabit stacking: how it works, with examples
Learn how habit stacking links a new habit to one you already have. Includes a simple formula, morning, work and evening examples, and common mistakes.
Read moreHow long does it take to form a habit?
Is it 21 days or 66? What the research actually says about how long it takes to form a habit, why the range is so wide, and what that means for you.
Read moreHow to build a habit that actually sticks
A practical, evidence-aware guide to building good habits: pick one, make it tiny, anchor it to a cue, track it, and recover fast when you slip.
Read moreNever miss twice: what to do when you break a streak
Broke your streak? Learn the "never miss twice" rule, why one missed day does not ruin a habit, and a simple plan to get back on track the very next day.
Read moreStart small: the power of tiny habits
Why tiny habits work better than big goals, how to shrink any habit to two minutes, and how to grow it over time without losing consistency.
Read moreWhy habit streaks work (and when they backfire)
Why habit streaks motivate you, the psychology behind them, how they can backfire, and how to use streaks in a healthy, sustainable way every day.
Read moreStart your first streak today
It takes ten seconds to add a habit. The flame does the rest.