Articles on habits and goals

Practical pieces on seeing things through: no motivational slogans, with references to research and examples you can write down today.

How long does it take to form a habit: 21 or 66 days?Where the 21-day myth came from, what the 66-day study actually found, and why the range runs from 18 to 254 days. Plus a practical plan.6 min read
How not to quit in week twoWeek one runs on enthusiasm, week two falls apart. Here's why it happens and five ways to make it to a habit without relying on willpower.5 min read
How to set a 3-month goal that actually worksWhy goals like "lose weight" and "learn English" don't work, and how to write a 3-month goal with a clear result and a first step in 15 minutes.5 min read
Missed a day? What to do so you don't give upOne missed day doesn't break a habit — your reaction to it does. We explain the "what-the-hell" effect and give you a plan to get back on track tonight.5 min read
If–then plans: how to beat obstacles in advanceA simple technique from psychology that helps you follow through: "if X happens, then I'll do Y". How it works, examples and the most common mistakes.5 min read
Why dreaming about results stops you from actingResearch shows that vivid fantasies about a goal can drain the energy you need to act. Here's why it happens and how the WOOP method works.4 min read
How to start exercising when you keep putting it off"Gym from Monday" doesn't work. How to start with an action you can't fail to do and turn it into a habit over 66 days. A step-by-step plan.5 min read
A 10-minute morning practice: why and howHow 10 minutes of attention on your breath each morning helps you stay focused and not lose the day. A simple guide for beginners, common mistakes and FAQs.5 min read
How to stop living on autopilot: the one-breath pauseA simple 5-second technique to stop snapping back and getting lost in your phone: breathe out, name it, choose. How it works, what research says, examples.8 min read
How to say no when you're afraid of what people will thinkWhy fear of judgment shouts louder than common sense, and how to decide with three questions: the price, who I'm letting down, the right not to be liked.7 min read

66 days, one action a day — and a goal that actually moves.

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