The “Minimums List”: Health Behaviors to Hit on the Toughest Days
Life gets messy, right? Some days, just getting out of bed feels like a win. We all have those times … Read more
Kirsten
Cue, Routine, Reward—Updated: Modern Habit Loop Examples for Food and Movement
We all have habits, right? Those little things we do without even thinking. Sometimes they’re good, like grabbing your water … Read more
Nudge Your Future Self: Reminders, Visual Prompts, and Friction Tweaks
We all have a future self we’re trying to become, right? Whether it’s saving more money, eating healthier, or just … Read more
Habit Pairing With Joy: Attach Healthy Actions to Things You Already Love
We all have things we love doing, right? Like that first cup of coffee in the morning or unwinding with … Read more
Habit Recovery After Travel: Re-Entry Scripts, Grocery Fast-Track, and Sleep Repair
Getting back into the swing of things after a trip can be tough. You might be tired, craving familiar foods, … Read more
The “Focus First” Hour: Protect Mornings From Distraction to Change Health Behaviors
Mornings can feel like a battlefield, right? The phone buzzes, emails pile up before you’ve even had your coffee, and … Read more
Keystone Habits You Can Trust: Identify, Test, and Lock in Yours in 30 Days
Ever feel like you’re juggling too much, and nothing really sticks? You try to eat better, exercise more, read more … Read more
Calendar Design for Health: Time-Blocking, Buffers, and Theme Days
Figuring out how to actually get stuff done can be a real puzzle, right? We all have a million things … Read more
The “Two-Track” Day: Build Minimum and Ideal Routines So You Win Either Way
You know, sometimes life gets in the way of training. It happens. Maybe you’re tired, maybe work is crazy, or … Read more
Snack Pairings That Prevent Crashes: Protein-Carb-Flavor Rules and 25 Ideas
Feeling that mid-afternoon slump? You know the one, where your energy just tanks and all you want is a nap. … Read more