Tag
Behaviour change
Evidence on changing what you do: friction, cues, plans, and how to recover after a lapse. 5 guides use this tag, newest first.
Make Your Phone Less Distracting Without Giving It Up
A 7-day phone reset built on what trials measured and what failed to replicate, with iPhone and Android settings checked against Apple and Google.
If-Then Planning: Write Implementation Intentions That Work
What 642 tests show about if-then plans: five evidence-based rules, 20 example plans for focus, health, study and money, WOOP, and when planning fails.
How Long Does It Take to Form a Habit? What the Research Found
The 21-day rule comes from a 1960 self-help book. Here is what UCL's 66-day study and later data show, plus a plan with check-ins at weeks 2, 6, and 10.
Habit Tracking That Sticks: Use Density Targets, Not Streaks
Most streak counters reset after one missed day. Set density targets like 10 of 14, add a tiny floor version, and build a tracker that survives a rough week.
Why Blockers Get Switched Off — and How Graduated Friction Helps
Website blockers are easy to switch off. See the evidence for small friction, a five-rung ladder matched to each site, and a two-week rollout plan.