Writing about habits, coaching, and change.

Habit Science

It Doesn't Take 21 Days to Form a Habit (Here's the Real Number)

The '21 days to form a habit' rule is a myth with a strange origin. The real research says something more useful — and far more forgiving — about how long habits actually take.

Habit Science

Why Streaks Work (And When They Stop)

Streaks tap into the brain's dopamine reward system in a surprisingly specific way. Here's the neuroscience of why they're so motivating — and the limit you should know about.

Habit Science

The Habit Loop: Cue, Routine, Reward (And How to Use It)

Every habit you have runs on the same three-part loop. Understand the cue, routine, and reward — and you can build good habits and dismantle bad ones on purpose.

Practical Guides

Habit Stacking: The Technique Behind Every Routine That Sticks

Willpower fades. Anchoring a new habit to one you already do doesn't. Here's the science of habit stacking — and how to build your first stack today.

Practical Guides

The 5-Minute Journal Habit (And What to Actually Write)

Habit Science

Could Your Hair Be Telling You Something About Your Health?

Research links insulin resistance to hair thinning and loss. Discover the lifestyle habits — from intermittent fasting to higher protein intake — that could improve both your metabolic health and your hair.