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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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