Library

Ideas that change what you do tomorrow.

Sourced articles and guides on the challenges our programs tackle, for you and for teams. Each one ends with something you can try.

Stress

How to manage stress: Robert Sapolsky on what makes it heavier

Most stress tips work on your nerves. Sapolsky and the research point at the load: sort what's open, share what isn't yours, give each day an end.

October 30, 2026 · 12 min read

Stress

The yes-damn effect: why next week's yes feels free

Ashley Whillans on why a yes to next Saturday comes so easily, what the research adds, and a short line to try before the next yes.

Short readOctober 30, 2026 · 3 min read

Stress

Feeling overwhelmed? Emma McAdam on getting it out of your head

When everything is open at once, everything feels urgent. Put it all on one page, mark each item now, later, drop or hand off, and circle the one to start.

October 30, 2026 · 12 min read

Stress

Why small things stress you out: the last drop in the glass

German psychologist Leon Windscheid on daily hassles as drops that add up, what a diary study adds, and how to see the whole glass at once.

Short readOctober 30, 2026 · 3 min read

Stress

How to relax after work: give your day an end point first

Switching off isn't willpower. Write what's unfinished and when you'll do it, close work, and step into something of your own. What the research found.

October 30, 2026 · 13 min read

Stress

Bad stress is when you can't adapt: act, or drown?

French psychiatrist Dominique Servant on telling useful stress from the harmful kind, and why the answer is a small action, not pushing through.

Short readOctober 30, 2026 · 3 min read

Stress

How to say no at work when you're already overloaded

When others set what lands on you, sorting harder won't shrink it. Say "not now" with a when, raise the workload with a proposal, and know your rights.

October 30, 2026 · 13 min read

Stress

Multitasking and stress: one thing at a time, done or parked

Italian psychologist Luca Mazzucchelli on why doing several things at once adds to overload, what the research says, and a simpler way through a full day.

Short readOctober 30, 2026 · 3 min read

Stress

Mental load: why helping out isn't the same as sharing it

Tasks can be shared while the noticing, planning and remembering stay with one person. What the research found, and how to hand over one whole thing.

October 30, 2026 · 12 min read

Stress

Social support and stress: Sapolsky's pick, and its catch

Asked which buffer against stress matters most, Robert Sapolsky picked social support, then explained why the real thing is hard to find.

Short readOctober 30, 2026 · 3 min read

Stress

Caregiver stress: sharing the load when someone relies on you

Caring for a parent or partner adds a load you can't schedule. What carer support studies found, what you can ask for in your country, and one step to start.

October 30, 2026 · 13 min read

Stress

Box breathing vs 4-7-8: is there a right count for stress?

German psychologist Ulrich Ott calls fixed breathing counts a bit of number magic. What the trials say, and the one breath worth keeping.

Short readOctober 30, 2026 · 3 min read

Stress

No time for yourself? Why the basics go first on heavy days

On heavy days sleep, meals, movement and friends get cut first, just when they matter most. Why it happens, and how to protect the smallest version of one.

October 30, 2026 · 12 min read

Stress

Box breathing when it all lands at once: a brake, then sort

One slow breath out buys you a minute, not a fix. What breathing studies found, why box breathing isn't magic, and the sort for when it all lands.

October 30, 2026 · 11 min read

Stress

Good stress vs bad stress: Alia Crum on reading the surge

The short stress surge is how you meet a demand. What wears you down is load with no refill. Alia Crum, Kelly McGonigal and the trials on reframing stress.

October 30, 2026 · 12 min read

Worry and overthinking

How to stop overthinking: Dr Tracey Marks on thinking that ends

How to stop overthinking: tell going over things from solving a problem, find your loop's pattern, and give the worry a step and a time. Sourced.

October 26, 2026 · 12 min read

Worry and overthinking

Worried at 2 a.m.? Ethan Kross asks about tomorrow morning

Psychologist Ethan Kross's own rule for 2 a.m. worry: ask yourself, by name, how you'll feel about it in the morning. What it does, and what research adds.

Short readOctober 26, 2026 · 3 min read

Worry and overthinking

Worry time: how to give your worries their own 15 minutes a day

Worry time means postponing worries to one set slot, early evening and away from bed. How to set it up, what trials found, and why the bare rule isn't enough.

October 26, 2026 · 12 min read

Worry and overthinking

Waiting and worrying? Why absorbing beats distracting

Psychologist Kate Sweeny found plain distraction does little for the worry of waiting. Getting absorbed in something helped more. How to use that.

Short readOctober 26, 2026 · 3 min read

Worry and overthinking

Overthinking at night: why bed starts the loop, and what helps

Overthinking at night is often a habit tied to the bed. A five-minute list before lights out, a few words for tomorrow, and getting up if it keeps you awake.

October 26, 2026 · 13 min read

Worry and overthinking

Is it in my hands right now? A two-pile test for worry

German psychologist Ulrike Scheuermann's one-question test for worries you can't control, a two-pile exercise, and what the research adds.

Short readOctober 26, 2026 · 3 min read

Worry and overthinking

Decision paralysis: Gerd Gigerenzer on choosing good enough

Can't make a decision? More thinking rarely brings certainty. Write the two things that matter, choose good enough, set a date. Gigerenzer and the research.

October 26, 2026 · 12 min read

Worry and overthinking

Thinking or going in circles? Christophe André's three questions

French psychiatrist Christophe André's three questions tell useful thinking from going round in circles. How to use them, and what the research adds.

Short readOctober 26, 2026 · 3 min read

Worry and overthinking

Why do I worry so much? Judson Brewer on why worry feels useful

Worry feels like preparing. Judson Brewer and the research explain why it rarely delivers, where it does help, and how to turn it into one useful step.

October 26, 2026 · 12 min read

Worry and overthinking

Does a worry that keeps coming back mean it's true?

Italian psychologist Guglielmo Pezzillo on why a repeated worry starts to feel true, and a small frame that puts some distance between you and the thought.

Short readOctober 26, 2026 · 3 min read

Worry and overthinking

How to stop worrying about the future: Kate Sweeny on uncertainty

Waiting for news, or "what if" thoughts that won't settle? Kate Sweeny's research and three moves: split it, ask what you can do now, plan for the likely.

October 26, 2026 · 12 min read

Worry and overthinking

Afraid of the wrong decision? Ask if it's a two-way door

Psychologist Alana Anijar on sorting choices you can undo from those you can't, why fear treats them alike, and what research says about keeping options open.

Short readOctober 26, 2026 · 3 min read

Worry and overthinking

Replaying conversations in your head? Swap "why" for "what now"

Replaying a conversation or a mistake keeps asking "why?". Researchers found concrete "what now?" thinking helps more. A two-minute test and one small step.

October 26, 2026 · 12 min read

Worry and overthinking

Talking to yourself in third person: what Ethan Kross found

Talking to yourself by name, as you would to a friend, can take the heat out of a worry. What Ethan Kross's lab studies found, and how to try it tonight.

October 26, 2026 · 11 min read

Worry and overthinking

How to stop googling symptoms: why one more search rarely helps

Searching a symptom often leads to pages on serious illness, and the relief rarely lasts. Wait ten minutes, write the question, check once in one trusted place.

October 26, 2026 · 13 min read

Back pain

Lower back pain: what helps day to day, with Peter O'Sullivan

Most lower back pain has no serious cause, and it tends to come back. Peter O'Sullivan on why, and on the everyday changes the evidence supports.

October 25, 2026 · 12 min read

Exercise

How to make exercise a habit: Katy Bowman on the knowing gap

You know you should exercise and still don't. Katy Bowman and the research on why that gap is ordinary, and how to build a routine that holds.

October 25, 2026 · 12 min read

Back pain

Does back pain mean damage? Lorimer Moseley's red light test

Pain scientist Lorimer Moseley on an experiment where a red light made the same cold touch hurt more, and what it means for a sore back.

Short readOctober 25, 2026 · 3 min read

Exercise

Why you resist a workout right before it starts

Kelly McGonigal on the reluctance that shows up just before a workout, why it says less about the session than it seems, and what to do with it.

Short readOctober 25, 2026 · 3 min read

Back pain

Back pain flare-up: what to do in the first hours

Your back goes as you bend for a sock. What to do in the first hours of a flare, from Tom Morrison and the research on staying active.

October 25, 2026 · 13 min read

Exercise

Best time to work out? BJ Fogg says: right after something

Morning or evening matters less than a slot you keep. BJ Fogg's "after" rule, the research on cues, and how to pick a time that holds.

October 25, 2026 · 10 min read

Back pain

Overprotecting your back after a flare: Peter O'Sullivan

Back pain researcher Peter O'Sullivan on why guarding your back after a flare stops helping, and why the habit is so hard to drop once it sets in.

Short readOctober 25, 2026 · 4 min read

Exercise

Is walking enough exercise? Daniel Lieberman's answer

Harvard's Daniel Lieberman on whether walking is enough: why 'enough' is the wrong question, and what the guidelines say about walking.

Short readOctober 25, 2026 · 3 min read

Back pain

Rest or move with back pain? What the bed-rest trials found

Should you rest a sore back or keep moving? The trials compared bed rest with staying active, and neurologist Arturo Goicoechea recalls years spent in bed.

October 25, 2026 · 12 min read

Exercise

Getting back into exercise: why one miss doesn't undo a habit

A trip, a cold, a busy month, and the routine stops. Phillippa Lally's habit research on missed days, and how to plan the comeback.

October 25, 2026 · 13 min read

Back pain

Is lifting bad for your back? Marcos Sacristán's myth number 4

Spanish physiotherapist Marcos Sacristán says what wrecks a back is decades of not lifting, then one suitcase. What the research says, and how to build up.

Short readOctober 25, 2026 · 3 min read

Exercise

Weekend warrior: does exercising only on weekends count?

Cardiologist Shaan Khurshid on why '30 minutes, five days a week' doesn't fit every schedule, and what guidance says about one or two sessions.

Short readOctober 25, 2026 · 3 min read

Back pain

Walking for back pain: what the WalkBack trial found

In the WalkBack trial, a walking plan with coaching nearly doubled the time to the next bout of back pain. What it tested, and how to start your own walk.

October 25, 2026 · 12 min read

Exercise

Hate exercise? Michelle Segar on why it turns into a chore

If every session feels like a punishment, the plan is the problem. Michelle Segar's research on the reasons that keep people moving.

October 25, 2026 · 12 min read

Back pain

Best mattress for back pain? Will Harlow's first point

Physiotherapist Will Harlow's first point on mattresses for back pain: it's individual. What the one trial found, and why you don't need to buy anything.

Short readOctober 25, 2026 · 3 min read

Exercise

Too old to start exercising? A doctor who began running at 50

Brazilian physician Drauzio Varella started running at 50. What the research says about starting later in life, and how to begin gently.

Short readOctober 25, 2026 · 3 min read

Back pain

Back pain from sitting: is it posture, or sitting still?

People with and without back pain stand with the same curve. What the sitting studies found, and why changing position often beats a perfect one.

October 25, 2026 · 12 min read

Exercise

Gym anxiety: how to walk in knowing what you'll do

Feeling out of place at the gym often eases as it gets familiar. Elizabeth Filips's plan-before-you-go rule and the research on gym intimidation.

October 25, 2026 · 12 min read

Back pain

Does bed rest help back pain? What Michelle Pontes sees in clinic

Brazilian physiotherapist Michelle Pontes on patients who spent 20 days in bed, why it slowed them down, and what the trials on rest found.

Short readOctober 25, 2026 · 4 min read

Exercise

New to the gym? Don't match the pace of the person next to you

Spanish strength coach David Marchante on why beginners should be careful who they train with, and how to keep your own pace at the gym.

Short readOctober 25, 2026 · 3 min read

Back pain

Do you need an MRI for back pain? What pain-free scans show

Disc bulges show up on scans of people with no back pain at all. Lorimer Moseley on why the scan often isn't the story, and when a doctor checks further.

October 25, 2026 · 12 min read

Exercise

How many steps a day do you need? I-Min Lee on 10,000

10,000 steps started as a pedometer's name, not a finding. What I-Min Lee's research found, and how to use steps without chasing a number.

October 25, 2026 · 11 min read

Back pain

Sudden back pain: does how much it hurts show how serious it is?

French physiotherapist Grégoire of Major Mouvement on why a sudden back flare's intensity says little about how serious it is, and what to do first.

Short readOctober 25, 2026 · 3 min read

Exercise

Pack your gym bag the night before: one less step to start

German creator Jasmin Gnu's tip for unmotivated days: a packed bag by the door. Why getting ready the night before makes starting easier.

Short readOctober 25, 2026 · 3 min read

Back pain

Lifting with back pain: what Greg Lehman found on bending

Bend your knees, never round your back? In workplace trials, lifting training didn't prevent back pain. Greg Lehman on what the bending research says.

October 25, 2026 · 12 min read

Exercise

Do short workouts count? Marie Murphy on exercise snacks

Ten minutes, or even less, still counts. Marie Murphy's research on short bouts, what the guidelines say, and how to fit them in.

October 25, 2026 · 13 min read

Back pain

Back pain after a busy day: stop before it stops you

A good day clearing the garage, then two days paying for it. Phil Sizer on stopping before your body stops you, and what the research says about big days.

October 25, 2026 · 12 min read

Exercise

No pain, no gain? Jeremy Ethier on soreness and effort

Soreness isn't proof a workout worked, and a talking pace counts. Jeremy Ethier, I-Min Lee and the research on how hard to go.

October 25, 2026 · 12 min read

Back pain

Back pain, sleep and stress: why bad nights turn it up

A broken night, a deadline week, and your back flares with nothing lifted. What the sleep and work studies found, and Victor Cardoso's overflowing glass.

October 25, 2026 · 13 min read

Exercise

Too old to start strength training? Maria Fiatarone Singh

Strength builds at any age, from a low start. Maria Fiatarone Singh's trial in people in their nineties, and the smallest way to begin.

October 25, 2026 · 12 min read

Sleep

Why does a cool bedroom help you sleep?

Stanford's Craig Heller told Huberman Lab why a cool bedroom makes sleep easier: your hands and feet can shed heat without waking you.

Short readOctober 18, 2026 · 3 min read

Procrastination

Temptation bundling: Katy Milkman's trick for dull tasks

Katy Milkman kept her favorite audiobooks for the gym. What temptation bundling is, what the one field trial found, and how to pair a treat with a task.

Short readOctober 18, 2026 · 3 min read

Phone and focus

Bored and Brilliant: why cutting six minutes was a win

Manoush Zomorodi's Bored and Brilliant week cut phone time by just six minutes. Why that small number still mattered, and what to count instead.

Short readOctober 18, 2026 · 3 min read

Eating and weight

Does your metabolism slow down in your 40s?

Herman Pontzer told Ologies that adult metabolism holds steady until about 60. What that means for midlife weight gain, and what to look at instead.

Short readOctober 18, 2026 · 3 min read

Drinking

Which drinks are worth it? David Nutt's hindsight test

Psychiatrist David Nutt's rule: never have a drink that, looking back, gave you nothing. How to test it on your own week, and what the research adds.

Short readOctober 18, 2026 · 3 min read

Sleep

How dim should your lights be before bed?

Light scientist Samer Hattar's evening rule on Huberman Lab: the least light you need to see comfortably. What it means and how to test it tonight.

Short readOctober 18, 2026 · 3 min read

Procrastination

Procrastination and distractions: Piers Steel on your workspace

Piers Steel says your goal may be fine and your surroundings the problem. Why distractions feed procrastination, and how to put them out of reach.

Short readOctober 18, 2026 · 3 min read

Phone and focus

How to break a phone habit: make the reach a little awkward

Wendy Wood's stale popcorn study shows why habits run on autopilot, and why a small, awkward step before you open an app can switch the thinking back on.

Short readOctober 18, 2026 · 3 min read

Eating and weight

Why is ultra-processed food so easy to overeat?

Chris van Tulleken on ZOE: soft, energy-dense food outruns fullness. What Kevin Hall's trial found about eating speed, and one small change to try.

Short readOctober 18, 2026 · 3 min read

Drinking

Why one drink leads to another: the brain's brake and gas

Neuroscientist Judy Grisel's TED-Ed lesson on what alcohol does in the brain, and why the decision about the second drink belongs before the first.

Short readOctober 18, 2026 · 2 min read

Sleep

Are late nights making you a part-time shift worker?

Circadian scientist Satchin Panda told Huberman Lab that a late night once a week can work like a shift. What that means for your body clock and your plans.

Short readOctober 18, 2026 · 3 min read

Procrastination

Procrastination without deadlines: Tim Urban's quiet kind

Tim Urban says the worst procrastination happens where no deadline exists. Why goals with no due date slip, and why booked starts beat invented deadlines.

Short readOctober 18, 2026 · 3 min read

Phone and focus

Should your phone be in another room when you focus?

Andrew Huberman puts his phone in another room to focus. The research on a phone's mere presence is mixed, but distance still helps, for a simpler reason.

Short readOctober 18, 2026 · 3 min read

Eating and weight

Can more sleep help with weight loss?

Alan Aragon told ZOE he starts with sleep, not food. What a trial of short sleepers found, and a small bedtime change to try this week.

Short readOctober 18, 2026 · 3 min read

Drinking

Do you need a rock bottom to change your drinking?

Jolene Park had no rock bottom. What her TEDx talk on gray area drinking gets right, and what population surveys say about changing early.

Short readOctober 18, 2026 · 3 min read

Sleep

Can you trust your sleep tracker's score?

Sleep psychologist Philip Gehrman explains why sleep trackers only estimate sleep, and why they are least accurate on your worst nights.

Short readOctober 18, 2026 · 3 min read

Procrastination

What's the next action? Tim Pychyl's question for a stuck task

Tim Pychyl asks one question when a task feels too big: what's the next action? Why vague tasks invite delay, and how to shrink the start until it's easy.

Short readOctober 18, 2026 · 2 min read

Phone and focus

How to stay reachable without living in your notifications

Cal Newport's 'bat phone' idea: give people one agreed way to reach you in a real emergency, and the rest of your alerts can wait. What studies add.

Short readOctober 18, 2026 · 3 min read

Eating and weight

A habit tracker for weight loss, without counting anything

Gary Bennett on NPR's Life Kit: one woman tracked her goals with a smiley or sad face a day. What self-monitoring research says, and how to try it.

Short readOctober 18, 2026 · 3 min read

Drinking

Why cutting back first shows you what drinking costs

Mark Manson cut from 10 to 15 drinks a week to 3 to 5 and only then saw what one drink did to his days. How to run the same comparison on your own.

Short readOctober 18, 2026 · 2 min read

Sleep

Do you really need eight hours of sleep?

Sleep psychologist Jade Wu calls the eight-hour rule a dogma. What the guidelines actually say, and how to find the amount that fits you.

Short readOctober 18, 2026 · 3 min read

Procrastination

Fear of failure and procrastination: Joseph Ferrari's answer

Joseph Ferrari says the question isn't whether you'll fail but how you get back up. Why fear of mistakes feeds delay, and how to lower the bar for a first try.

Short readOctober 18, 2026 · 2 min read

Phone and focus

Should you take social media off your phone?

Jonathan Haidt suggests moving the apps that pull you back off your phone and onto a computer. What the trials found, and the leak to plan for.

Short readOctober 18, 2026 · 3 min read

Eating and weight

Why knowing what to eat doesn't change what you eat

Wendy Wood on Hidden Brain: the 5 a Day campaign changed what people knew, not what they ate. Why habits beat good intentions, and how to set one up.

Short readOctober 18, 2026 · 3 min read

Drinking

Replace the evening drink: Aaron White's six o'clock swap

NIAAA scientist Aaron White on the drink that arrives at the same time every night: keep the time, change what fills it. What habit research adds.

Short readOctober 18, 2026 · 3 min read

Sleep

After a bad night, should you go to bed early?

Journalist Diane Macedo told Ten Percent Happier why early nights backfired for her, and the 'reverse curfew' she used instead. What sleep guidelines say.

Short readOctober 18, 2026 · 3 min read

Procrastination

Does a cold shower help procrastination? Huberman's tip, checked

Andrew Huberman suggests doing something harder, like cold water, to get out of a procrastination slump. What the research supports, and a simpler start.

Short readOctober 18, 2026 · 3 min read

Phone and focus

Is all screen time the same? Catherine Price's fridge test

Catherine Price compares your phone to a fridge: some apps nourish you, some don't. How to sort yours, and what the research says about counting minutes.

Short readOctober 18, 2026 · 3 min read

Eating and weight

Is weight gain a lack of effort? A doctor's apology

Peter Attia's TED talk ends with an apology for judging a woman's weight. What research says about blame and eating, and a kinder way to read a slip.

Short readOctober 18, 2026 · 3 min read

Drinking

Going out and drinking less? Eat first and tell someone

Coach Casey Davidson's three moves before a night where everyone drinks, and what drinking diaries say about the nights that run heaviest.

Short readOctober 18, 2026 · 2 min read

Eating and weight

How to lose weight sustainably: Kevin Hall on what lasts

How to lose weight sustainably: what Kevin Hall's research says about why weight comes back, and how to pick a few habits you'd keep anyway. Seven steps.

October 17, 2026 · 13 min read

Drinking

How to drink less: Dr Sarah Wakeman's plan, step by step

How to drink less: check your body first, find your why, keep a diary, set a goal with a review date and plan the evening before it starts. Seven steps.

October 17, 2026 · 13 min read

Eating and weight

Emotional eating: Judson Brewer on how to stop stress eating

Emotional eating, explained: who really eats more under stress, Judson Brewer's curiosity method, and a pause that works better than a new food rule.

October 17, 2026 · 13 min read

Drinking

Does Dry January work? What Matt Field's research found

Does Dry January work? People who try a dry month often drink less months later, even after a slip. But a month resets nothing, so plan February.

October 17, 2026 · 13 min read

Eating and weight

Always hungry? Giles Yeo on hunger, appetite and a fuller plate

Always hungry? Giles Yeo explains why hunger is biology and rises after weight loss, and what makes a day less hungry: the first meal, gaps, the plate, sleep.

October 17, 2026 · 13 min read

Drinking

What's a standard drink? Colin Angus on units and guidelines

A standard drink is 8 to 20 grams of alcohol, depending on the country. Count your real drink, read your guideline as lower risk, and see why each cut counts.

October 17, 2026 · 12 min read

Eating and weight

Eating at night: what Zachary Knight's hunger research explains

Why eating at night is so hard to stop, from Zachary Knight's hunger research and the meal-timing trials, and a fix that starts at lunch, not at a cutoff.

October 17, 2026 · 13 min read

Drinking

Drinking every night: Wendy Wood on breaking the evening habit

Drinking every night is usually a habit tied to a time and a place. Wendy Wood's habit research shows how to change the setting instead of relying on willpower.

October 17, 2026 · 13 min read

Eating and weight

Portion control without counting: Wendy Wood on cues and habits

Portion control without counting: what Wendy Wood's habit research and the portion studies show, and how to set up plates, packages and your kitchen once.

October 17, 2026 · 12 min read

Drinking

Alcohol cravings: Judson Brewer's way to ride out an urge

How to handle alcohol cravings: name the urge, find it in your body, watch it peak and fall, and decide the first drink before the evening starts.

October 17, 2026 · 13 min read

Eating and weight

Cheat days and all-or-nothing eating: Yoni Freedhoff's fix

Is a cheat day good for weight loss? Yoni Freedhoff and research on strict eating point to a better plan: favorite foods on purpose, then a normal next meal.

October 17, 2026 · 13 min read

Drinking

Hangxiety: Anna Lembke on why you feel anxious after drinking

Hangxiety: why you feel anxious the day after drinking, what 22 studies found, why one more drink only delays it, and when to talk to a doctor.

October 17, 2026 · 13 min read

Eating and weight

Walking for weight loss: what Herman Pontzer's research shows

Walking for weight loss: why the scale barely moves, what Herman Pontzer found about energy burned, and why walking still matters for keeping weight off.

October 17, 2026 · 13 min read

Drinking

Moderate drinking: Katie Witkiewitz on cutting down vs quitting

Can you cut down instead of quitting? Katie Witkiewitz's risk ladder, why moderate drinking isn't a health habit, and when stopping is the better goal.

October 17, 2026 · 13 min read

Eating and weight

Weight loss plateau? Fatima Cody Stanford on why it happens

Why weight loss stalls, what Fatima Cody Stanford's "set range" means, what studies say about starvation mode, and what people who keep weight off do.

October 17, 2026 · 13 min read

Drinking

Sober curious: what Ruby Warrington means, and how to try it

Sober curious means questioning each drink instead of taking a vow. What Ruby Warrington means by it, and her plan for a night out without drinking.

October 17, 2026 · 12 min read

Eating and weight

Is there a best diet for weight loss? Christopher Gardner answers

Is there a best diet for weight loss? Christopher Gardner's year-long trials found small gaps between diets and big gaps between people. What it means for you.

October 17, 2026 · 13 min read

Drinking

Non-alcoholic beer: does it help you drink less? Dr Alex George

Non-alcoholic beer can help you drink less when it replaces a drink. Dr Alex George and the research on who it suits, when it backfires and what to check.

October 17, 2026 · 12 min read

Phone and focus

How to reduce screen time: Catherine Price's step-by-step plan

How to reduce screen time: read your phone's own numbers, move it out of reach, keep only tools on the home screen and decide your stop first. Seven steps.

October 6, 2026 · 13 min read

Phone and focus

Is phone addiction real? What researchers call it, and what helps

Is phone addiction real? It isn't an official diagnosis, and hours alone aren't the test. What researchers call it instead, and what helps you stop.

October 6, 2026 · 12 min read

Phone and focus

Doomscrolling: why you can't stop scrolling, and how to stop

Doomscrolling is scrolling long after you meant to stop. Why feeds make stopping hard, and seven ways to put a stopping point back, from Adam Alter and trials.

October 6, 2026 · 11 min read

Phone and focus

Does a digital detox work? What the trials and Cal Newport say

Does a digital detox work? A break cuts use while it lasts, but trials find little change in mood, and use comes back. Cal Newport's 30-day alternative.

October 6, 2026 · 12 min read

Phone and focus

Dopamine detox: what Anna Lembke actually says, and what helps

Is a dopamine detox real? Anna Lembke calls it a metaphor. What studies of breaks found, and her plan for a pause before you pick up your phone.

October 6, 2026 · 12 min read

Phone and focus

Is your attention span really 47 seconds? What Gloria Mark found

The famous 47 seconds is how long office workers stayed on one screen before switching, not your attention span. Gloria Mark on what it means and what helps.

October 6, 2026 · 13 min read

Phone and focus

How to focus: Amishi Jha's approach to a wandering mind

How to focus: one task at a time, your phone out of reach, and the habit of noticing when your mind wanders. Amishi Jha's approach, and what her studies show.

October 6, 2026 · 13 min read

Phone and focus

Should you turn off notifications? What the experiments found

Should you turn off notifications? Switching every alert off didn't cut checking in a trial. Keep people on, batch the rest three times a day. Seven steps.

October 6, 2026 · 13 min read

Phone and focus

Phubbing: what a phone on the table does to a meal

Phubbing is snubbing the person you're with for your phone. In a café experiment, phones on the table made meals a little less enjoyable. Six steps to fix it.

October 6, 2026 · 12 min read

Sleep

How to fall asleep fast: Matthew Walker's 7 steps for tonight

How to fall asleep fast: dim the lights an hour before bed, cool down, wind down, and get up after about 20 minutes awake. Matthew Walker's steps, sourced.

October 4, 2026 · 10 min read

Procrastination

How to stop procrastinating: 7 steps from two researchers

How to stop procrastinating: decide the start in advance, keep it to five minutes, name the urge to escape and forgive slips. Seven research-based steps.

October 4, 2026 · 11 min read

Sleep

Deep sleep vs REM sleep: what each does, and how to get both

Deep sleep vs REM: deep sleep comes early and restores the body, REM comes late and works on memory and mood. How to get more of both, from two scientists.

October 4, 2026 · 11 min read

Procrastination

Procrastination meaning: what it is, and what it isn't

Procrastination meaning: putting off a task you intended to do, by choice, while expecting to be worse off. What it is, what it isn't, and when it matters.

October 4, 2026 · 11 min read

Sleep

What sleep deprivation does to you, and how much sleep you need

Sleep deprivation dulls attention, memory and mood before you notice it. What the evidence shows, which claims went too far and how much sleep adults need.

October 4, 2026 · 11 min read

Procrastination

Why do I procrastinate? Fuschia Sirois on the feeling you avoid

Why do I procrastinate? Fuschia Sirois's research shows delay is a quick fix for the bad feeling a task stirs up. How the loop works, and how to break it.

October 4, 2026 · 11 min read

Sleep

Magnesium for sleep: does it work? What the newest evidence says

Magnesium for sleep: a 2026 review of 12 trials found small, mixed effects. Whether to keep taking it, which form has evidence and what to check first.

October 4, 2026 · 10 min read

Procrastination

Implementation intentions: the if-then plan that helps you start

Implementation intentions are if-then plans that tie a task to a cue you set in advance. What the research shows, with examples and a WOOP template to try.

October 4, 2026 · 11 min read

Sleep

Sleep anxiety: Jade Wu on why trying harder to sleep backfires

Sleep anxiety is worry about sleep that keeps you awake. Sleep psychologist Jade Wu explains why effort backfires and how to ease the pressure by day.

October 4, 2026 · 9 min read

Procrastination

Pomodoro technique and 2-minute rule: what the research says

Does the Pomodoro technique work? In two student trials, a fixed timer didn't beat self-chosen breaks. What helps is a smaller start. Here's how to use it.

October 4, 2026 · 10 min read

Sleep

How to sleep better: the 5 habits that matter, and what to skip

How to sleep better: five habits that do most of the work, from daylight and a cool bedroom to a caffeine cut-off, and the popular tips that matter less.

October 4, 2026 · 10 min read

Procrastination

How to get motivated when you don't feel like doing anything

How to get motivated when you don't feel like it: stop waiting for the feeling. Dr K, Tim Pychyl and Mel Robbins on acting first and letting it follow.

October 4, 2026 · 10 min read

Sleep

The best time to sleep and wake up: lessons from Russell Foster

The best time to sleep is the one your body clock can keep every day. Here is how to find your window, set a wake time and move your schedule with light.

October 4, 2026 · 11 min read

Procrastination

Revenge bedtime procrastination: why you stay up and how to stop

Revenge bedtime procrastination is staying up late to win back time the day took. Why it happens, what it costs, and how researchers suggest you stop.

October 4, 2026 · 11 min read

Sleep

Alcohol and sleep: Matthew Walker on why a nightcap backfires

Alcohol and sleep: about two drinks delay and cut REM sleep, and people fall asleep faster only at about five. What a nightcap does, and how to test it.

October 4, 2026 · 9 min read

Procrastination

Perfectionism and procrastination: it's the fear, not the bar

Perfectionism and procrastination are linked through fear of falling short, not high standards. What the research shows, and five ways to start anyway.

October 4, 2026 · 10 min read

Sleep

Can't sleep at 3am? Why you wake up and how to get back to sleep

Can't sleep after waking at 3am? Night waking is normal. Sleep experts explain why it happens and the steps that help you get back to sleep.

October 4, 2026 · 11 min read

Procrastination

Stop beating yourself up: Fuschia Sirois on procrastination guilt

Procrastination guilt keeps the cycle going. Fuschia Sirois and Tim Pychyl's research shows how self-forgiveness and self-compassion help you start again.

October 4, 2026 · 11 min read

The method

What is a 1h Protocol?

Why reading good advice rarely changes anything, and how an hour of learning plus a few honest answers can turn it into a plan you'll actually use.

Short readSeptember 28, 2026 · 1 min read

Sleep

The one sleep habit every expert agrees on

Before supplements, trackers or blackout blinds, there's one change that sleep researchers put first. Here's why it works and how to set it up.

Short readSeptember 28, 2026 · 2 min read

Sleep

How late is too late for coffee?

Caffeine stays in your system far longer than it feels. How to set a cut-off from your own bedtime and sensitivity, and test it in two weeks.

Short readSeptember 28, 2026 · 2 min read