Guides
Plain-English guides on why habits stick and how to change them. Free to read.
The habit cycle: why you keep doing it
Every habit runs on a cycle: situation, thought, feeling, urge, decision, behaviour, relief, cost. Learn to spot where you can step in.
The needs pyramid: what is your habit doing for you?
Using Maslow's hierarchy of needs to understand why a habit is hard to drop, and what to work on first.
Thinking traps that make urges louder
All-or-nothing, catastrophising, labelling and more. How to spot the thoughts that feed a habit, and what to do instead.
Guilt vs shame: why it matters for breaking a habit
Guilt says I did something wrong. Shame says I am wrong. One helps you repair, the other pulls you back to the habit.
After a slip: how to get back up without starting from zero
A slip isn't the end. How to look at what happened honestly, learn from it and carry on, without resetting to day zero.
Anger: distance first, repair later
How anger builds in a chain, why you should step in early, and how to repair afterwards.
Phone, social media and gaming: add friction
Simple changes that make scrolling and gaming a little harder, so you get your evenings and sleep back.
Gambling: put barriers in place
Blocking software, self-exclusion, bank gambling blocks and money barriers. Practical ways to add friction between the urge and the bet.
Alcohol and drugs: stay safe while you change
Why stopping suddenly can be dangerous for some substances, alcohol especially, and where to get proper support.
Procrastination: the tiny first step
The hardest part is starting. How to make the first step so small it feels almost silly.
Rebuilding self-respect, one kept promise at a time
Self-respect isn't built from affirmations. It's built from evidence.