How Many Habits to Track at Once: The Real Cap
How many habits to track at once, and why fewer boxes on the grid beat a long list that guilts you into quitting.
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Track Habits or Results: Which to Watch First
Track habits or results? Learn the psychological difference between behavior tracking and outcome tracking, and which one keeps you consistent.
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Don’t Break the Chain: A Habit Story, Not a Study
Don’t break the chain works through self-monitoring, not magic. See the mechanism behind Seinfeld’s method and how to use it without added pressure.
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How to Stop Doomscrolling: Interrupt the Loop
Learn how to stop doomscrolling by naming the trigger-reward loop behind it, then applying friction and replacement tactics that actually interrupt it.
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How to Stop Checking Your Phone: Redesign the Reach
Learn how to stop checking your phone by changing the cue and adding friction, not by trying harder to resist it.
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Late-Night Eating as a Cue Problem, Not a Hunger Problem
You are not hungry and you eat anyway, which means hunger is not the trigger. What the trigger usually is, and where this stops being a habit question.
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Breaking a Habit You Share With Someone Else
A shared habit has a cue that is another person, and that is the one cue you cannot remove. What changes, what to ask for, and what not to try.
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The Habits You Only Have at Work
The same person, two places, two sets of behavior. Habits are attached to contexts rather than to people, and there is measured evidence for what that means.
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What Fills the Space a Habit Leaves Behind
You stopped, and now there is a hole in your evening. That hole is the size of the thing you removed, and something is going to move into it.
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Boredom as a Cue: The Habits That Fill Empty Hands
The trigger is not boredom, it is the specific gap where boredom arrives. Where those gaps sit in a day, and why removing the behavior widens the gap.