The full catalog
Everything
762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.
Filter counts cover the full catalog. Type, goal and cost filters apply to items only.
Items
262 entries
Reset- HabitFREE, no cost01
Daily reading
A fixed daily reading block, usually books rather than feeds
On record from 25 of 62 tracked people: 23 do it, 2 recommend it - HabitFREE, no cost02
Daily meditation
10-20 minutes of formal practice, most days
On record from 21 of 62 tracked people: 17 do it, 1 recommends it, 3 have discussed it - ProtocolFREE, no cost03
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - ProtocolFREE, no cost04
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 11 do it, 6 recommend it, 3 have discussed it - HabitFREE, no cost05
Daily walking
A long walk most days, often without headphones
On record from 19 of 62 tracked people: 14 do it, 5 recommend it - HabitFREE, no cost06
Journaling
Writing to unload the mind, usually first thing or last thing
On record from 14 of 62 tracked people: 13 do it, 1 recommends it - HabitFREE, no cost07
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it - HabitFREE, no cost08
Gratitude practice
Writing down a few specific things you are grateful for, daily
On record from 13 of 62 tracked people: 11 do it, 1 recommends it, 1 has discussed it - HabitFREE, no cost09
Deliberate solitude
Regular time with your own thoughts and no other inputs
On record from 12 of 62 tracked people: 9 do it, 3 recommend it - ProtocolFREE, no cost10
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - HabitFREE, no cost11
Early rising
A fixed, early wake time, often before anyone else is awake
On record from 11 of 62 tracked people: 10 do it, 1 has discussed it - ProtocolFREE, no cost12
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it - HabitFREE, no cost13
Daily writing
Write something every day, published or not
On record from 10 of 62 tracked people: 8 do it, 2 recommend it - ProtocolFREE, no cost14
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
On record from 10 of 62 tracked people: 6 do it, 3 recommend it, 1 has discussed it - ProtocolFREE, no cost15
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - ProtocolFREE, no cost16
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - ProtocolFREE, no cost17
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it - ProtocolFREE, no cost18
Environment design
Change the room instead of relying on willpower
On record from 7 of 62 tracked people: 2 do it, 5 recommend it - HabitFREE, no cost19
Napping
Short early-afternoon naps: useful, but easy to get wrong
On record from 7 of 62 tracked people: 5 do it, 1 recommends it, 1 has discussed it - ProtocolFREE, no cost20
Time blocking
Give every hour of the workday a job before the day starts
On record from 7 of 62 tracked people: 5 do it, 2 recommend it - HabitFREE, no cost21
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it - ProtocolFREE, no cost22
Deep work blocks
Long, scheduled, distraction-free sessions on one cognitively hard task
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - HabitFREE, no cost23
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it - ProtocolFREE, no cost24
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - HabitFREE, no cost25
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
On record from 6 of 62 tracked people: 4 do it, 2 recommend it - HabitFREE, no cost26
Phone-free first hour
No email, news or social media until you have done something of your own
On record from 6 of 62 tracked people: 4 do it, 2 recommend it - ProtocolFREE, no cost27
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
On record from 6 of 62 tracked people: 3 do it, 1 recommends it, 2 have discussed it - HabitFREE, no cost28
Weekly review
One scheduled hour a week to close loops and plan the next one
On record from 6 of 62 tracked people: 6 do it - HabitFREE, no cost29
Pre-workout music
Headphones on, a set playlist, and a fixed cue to switch into training mode
On record from 5 of 62 tracked people: 5 do it - HabitFREE, no cost30
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
On record from 4 of 62 tracked people: 1 does it, 2 recommend it, 1 has discussed it - HabitFREE, no cost31
Calorie and macro tracking
Logging food against a calorie and protein target, loosely or to the gram
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - ProtocolFREE, no cost32
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it - HabitFREE, no cost33
Daily prayer
A fixed time for prayer each morning, before the phone and before the day starts
On record from 4 of 62 tracked people: 4 do it - HabitFREE, no cost34
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
On record from 4 of 62 tracked people: 2 do it, 2 recommend it - ProtocolFREE, no cost35
Identity-based habits
Aim at who you want to become, not the outcome you want to hit
On record from 4 of 62 tracked people: 4 recommend it - HabitFREE, no cost36
Margin notes
Writing in the margins while reading, especially where you disagree with the author
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - HabitFREE, no cost37
Personal mantra
A quote kept where you will see it before you perform, taped up or written on your gear
On record from 4 of 62 tracked people: 4 do it - HabitFREE, no cost38
Thinking retreats
Blocks of time cleared of the schedule to sit with one hard problem
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - HabitFREE, no cost39
Time with family and friends
Protected off-hours with the people who knew you before the job did
On record from 4 of 62 tracked people: 4 do it - ProtocolFREE, no cost40
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - ProtocolFREE, no cost41
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - ProtocolFREE, no cost42
After-action review
Debrief what happened, what should have happened, and what changes
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost43
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - ProtocolFREE, no cost44
Circle of competence
Work only inside the area you can genuinely evaluate, and know exactly where its edge is
On record from 3 of 62 tracked people: 2 recommend it, 1 has discussed it - ProtocolFREE, no cost45
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
On record from 3 of 62 tracked people: 3 do it - HabitFREE, no cost46
Deliberate discomfort
Choosing the thing you do not want to do, daily, as its own training
On record from 3 of 62 tracked people: 1 does it, 2 recommend it - ProtocolFREE, no cost47
Habit stacking
Anchor a new habit to one you already do without thinking
On record from 3 of 62 tracked people: 1 does it, 1 recommends it, 1 has discussed it - HabitFREE, no cost48
Habit tracking
Mark the calendar every day you do it, then protect the chain
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost49
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - ProtocolFREE, no cost50
Never miss twice
One missed day is an accident; two is the start of a new habit
On record from 3 of 62 tracked people: 3 recommend it - AppFREE, no cost51
Notion
Flexible workspace used as a second brain, wiki and task system
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost52
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - HabitFREE, no cost53
Quitting social media
Deleting the accounts rather than trying to use them less
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - HabitFREE, no cost54
Regular check-ins with friends
A standing group chat or text that asks how you actually are
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - HabitFREE, no cost55
Regular weigh-ins
Weighing in a few times a week and reading the trend, not the daily number
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost56
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - ProtocolFREE, no cost57
Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - HabitFREE, no cost58
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - HabitFREE, no cost59
Written goal sheet
Goals written down, in numbers, and kept where you see them every morning
On record from 3 of 62 tracked people: 3 do it - ProtocolFREE, no cost60
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - AppFREE, no cost61
Apple Notes
The note app that ships on every Mac, iPhone and iPad, synced through iCloud
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost62
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - HabitFREE, no cost63
Daily hydration target
Drinking to a set daily volume, often half your body weight in ounces
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - ProtocolFREE, no cost64
Deliberate wandering
Unplanned, inefficient exploration kept on purpose as the counterweight to efficiency
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost65
Digital declutter
A 30-day break from optional tech, then reintroduce deliberately
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost66
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
On record from 2 of 62 tracked people: 2 do it - AppFREE, no cost67
Google Docs
Browser word processor that syncs across devices
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost68
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost69
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost70
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost71
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost72
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost73
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
On record from 2 of 62 tracked people: 2 have discussed it - HabitFREE, no cost74
No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost75
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - HabitFREE, no cost76
Open calendar
An appointment book kept almost empty so most days are free for reading and thinking
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost77
Physiological sigh
Two inhales through the nose, one long exhale; heart rate drops within seconds
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost78
Pomodoro technique
Work in timed sprints, usually 25 minutes on and 5 minutes off
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - ProtocolFREE, no cost79
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost80
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost81
Screens off an hour before bed
Phone, laptop and TV closed for the last hour, replaced by a book or nothing at all
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - ProtocolFREE, no cost82
Shipping creative work
Publishing on a schedule rather than waiting for the work to feel ready
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - AppFREE, no cost83On record from 2 of 62 tracked people: 2 do it
- ProtocolFREE, no cost84
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost85
Training first thing
The workout goes before the workday; a session planned for later tends not to happen
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost86
Two-minute rule
Scale any new habit down until it takes under two minutes to start
On record from 2 of 62 tracked people: 2 recommend it - ProtocolFREE, no cost87
Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost88
Yearly audit
Seven questions and a scroll through the year's photos before setting goals
On record from 2 of 62 tracked people: 2 do it - ProtocolFREE, no cost
20-slot punch card rule
Imagine a lifetime card with only 20 punches: every big decision has to earn one
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
3x5 notecard planning
Write the next day's three to five most important tasks on a single index card
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
5 Second Rule countdown
Count 5-4-3-2-1 out loud and move before hesitation talks you out of it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
5-4-3-2-1 rule
Weekly activity scaffold: five active days down to one long session
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
72-hour rule
Train each muscle you want to grow at least every 72 hours
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
80/20 analysis
List what produces results and what produces misery, then cut hard
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
A few high-quality decisions a day
Aim for three well-made decisions rather than a hundred rushed ones
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
A high savings rate
Bank a large share of income by spending well below what the income allows
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Accountability mirror
Telling yourself the blunt truth in the mirror every day, then fixing it
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Act on the thing causing stress
Make the first call or send the first email on whatever is nagging at you
On record from 1 of 62 tracked people: 1 does it - AppFREE, no cost
Anki
Free, open-source flashcards that schedule reviews just before you would forget
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Anti-to-do list
A short written list of behaviors to avoid, kept beside the ordinary to-do list
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- HabitFREE, no cost
Asking for criticism
Book regular time with your manager and ask what you should be doing better
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Asking for help
Four words, can you help me, used on purpose rather than as a last resort
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Aspirational hourly rate
Setting a personal hourly price far above what you earn, then honoring it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Attention management
Pick what deserves your focus instead of counting the minutes
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Automatic rules
Decide the behavior once, as a rule, so it is not decided in the moment
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Backward planning
Start from the fixed deadline, list what has to happen before it, then work back
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Balance training
Single-leg and unstable-surface work for footing, foot strength and reaction
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Batch processing email
Sit down once and clear thirty or a hundred messages in a run
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Blackout poetry
Making a poem by blacking out most of a printed page with a marker
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Blank sheet method
Write what you already know before reading, then add each session in a new color
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Breaking one bad habit at a time
Dropping a single habit every six months and leaving everything else alone
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Budget and deadline discipline
Treating the number and the date as hard limits that end the project
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Celebrating your flaws
Point at the thing you would rather hide instead of trying to cover it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Challenge network
A named group whose job is to attack your work, not encourage it
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Chess
Short games used as a mental reset between blocks of demanding work
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
CODE method
Capture, organize, distill, express: four steps from reading to output
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Commonplace book
A notebook kept only for quotes and passages copied out of what you read
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Cookie jar
A mental store of past wins to draw on when you want to quit
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Couch stretch
Kneeling hip stretch with the back shin against a wall or up on a couch
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Daily design
Writing the day ahead in the past tense, then scoring it out of ten at night
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Day one, week one mentality
Show up every day as prepared as you were on the first day of the job
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Decision journal
Record the reasoning before the outcome is known, then read it back later
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Documenting the journey
Filming and publishing the work in progress, failures included, before it succeeds
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Energy calendar
Color-code each finished day's calendar by what created energy and what drained it
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Evening reset
Clear today's mess and stage tomorrow before you go to bed
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Evening review
Going back over the day at night: what you did, said and could have handled better
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Extended sabbatical
A month or more entirely off work, announced well in advance
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Falling asleep to podcasts
Narrative audio at lights out in place of a book or the television
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
FBI feedback method
Say the feeling, then the behavior that caused it, then the impact it had
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Garmin Connect
Garmin's companion app for building workouts and reviewing training data
On record from 1 of 62 tracked people: 1 does it - AppFREE, no cost
GitHub
Where code and its review history live
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
High five in the mirror
A silent high five to your own reflection after brushing your teeth
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Inbox zero
Empty the inbox by deciding once where every message goes
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Infinite mindset
Play for staying in the game rather than for beating this quarter's number
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Insight Timer
Meditation app built around a configurable timer and interval bells
On record from 1 of 62 tracked people: 1 does it - AppFREE, no cost
Instapaper
Save articles now and read them later on a plain, offline page
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Intermediate packets
Finish one small reusable piece per work session, not the whole project
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Inversion
Ask what would guarantee failure, then avoid those things
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Jotting ideas the night before
Rough notes at bedtime, organized writing the next morning
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Keeping a streak
One thing every day, with an unbroken count of days as the rule
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- ProtocolFREE, no cost
Killing the ANTs
Writing down automatic negative thoughts and putting each one on trial
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Learning something new daily
A short block each day on a skill you have never had before
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Lenten fasting
Forty days of giving something up, plus fast and meat-free days, in the Christian calendar
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Let them, let me
Two words to stop managing other people, then two more to decide what you do
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Lion's breath
One deep breath in, then a big loud exhale, used to break a spiral of frustration
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Living without debt
No mortgage, no loans, no balances, chosen for the flexibility not the interest
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Long-term games with long-term people
Picking work, partners and industries where you keep meeting the same people
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Maker days and manager days
Whole days given to creative work or to other people, never both
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Making the bed
The first completed task of the day, done before anything else
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Mastery hobbies
Recovering through a demanding hobby rather than through rest
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Memento mori reminder
A daily, deliberate reminder that you are going to die
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Microburst
Set a timer for ten minutes, then stop when it goes off
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Monk Mode
Shutting out the world for months to finish one large piece of work
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Morning puttering
A slow, unscheduled first hour or two: coffee, the paper, breakfast, no meetings
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Naming your inner critic
Give the voice in your head a name so you can hear it as separate from you
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Nasal breathing
Breathe through the nose by default, including during easy exercise
On record from 1 of 62 tracked people: 1 has discussed it - HabitFREE, no cost
No alarm clock
Waking without an alarm, kept only for early flights
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No meetings
Declining meetings and answering in writing instead
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No meetings with strangers
A standing no to anyone with no existing reason to be meeting you
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No phone calls after 10 p.m.
A hard stop on calls and conversations late in the evening so the brain can wind down
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No television
Cutting TV out of solo hours, keeping it as something done with other people
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
No-phone zones
Named rooms, hours and events where the phone is not allowed at all
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- HabitFREE, no cost
Notifications turned off
No alerts, no badges and no social apps, so the phone only interrupts when you let it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Obituary test
Decide what you want your obituary to say, then live so as to deserve it
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Obsidian
Markdown note app that stores linked plain-text files in a folder you own
On record from 1 of 62 tracked people: 1 has discussed it - ProtocolFREE, no cost
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
One Page Miracle
One sheet naming what you want in relationships, work, money and health
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Overcast
iPhone podcast player with speed control and silence trimming
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
PARA method
Sort every note and file into projects, areas, resources or archives
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- ProtocolFREE, no cost
Personal Quarterly Offsite
Companies do this every quarter; the same session run for one person
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Phone away in conversation
Put the phone out of sight when someone starts talking to you
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Phone calls after a workout
Spend the flat half hour after training on calls, not on hard work
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Positive framing
State the outcome you want instead of the one you are trying to avoid
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Pre-Mortem
Name what will derail this before you start, not in the postmortem
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Progressive muscle relaxation
Tensing and releasing muscle groups in order to find and drop held tension
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Progressive summarization
Compress a note in layers, adding one only when you open it again
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Public library
Borrowing instead of buying, and browsing shelves instead of recommendations
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Quitting the news
Dropping the daily news cycle rather than trying to follow it more carefully
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Reading books out of order
Many books open at once, opened at whatever section fits your mood that day
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Reading history
Put the reading hours into what already happened rather than into forecasts
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Reading philosophy before bed
Ending the day on a page or two of philosophy, then thinking it over before sleep
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Reflected Best Self Exercise
Ask twenty people for a story of you at your best, then find the pattern
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- HabitFREE, no cost
Rereading a small set of books
Going back through the best hundred books repeatedly rather than chasing new ones
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Rereading your notebooks
Opening old notebooks to today's date in previous years, as a writing prompt
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Resting heart rate tracking
Logging morning heart rate and watching for the days it runs high
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Rewriting notes by hand
Copying the same material out longhand, daily, until it sticks
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Saved answers to common requests
Write the reply properly once, then send it every time it repeats
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Saying I don't know
Admit uncertainty out loud instead of producing a plausible answer
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Saying I get to instead of I have to
Swap one verb in your self-talk and the daily grind reads as a privilege
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Saying I love you to friends
End calls with close friends the way family would, and mean it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Saying No Gracefully
A three step script for declining without wrecking the relationship
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Second-order thinking
Keep asking and then what until the picture of the consequences stops changing
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- ProtocolFREE, no cost
Silent meditation retreat
Ten residential days of silence and long sitting, no reading or phone
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Sitting on the floor
Using the ground instead of a chair for part of the day
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Six small meals a day
Eating every three to four hours instead of three large meals
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Six-page narrative memo
A written memo read silently at the start of the meeting, in place of slides
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- ProtocolFREE, no cost
Specific knowledge
Building the kind of skill nobody knows how to teach, by following real curiosity
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Staying put
Not switching jobs, fields or cities, so skills and trust keep compounding
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Strategic quitting
Setting your quit conditions in advance, then quitting without drama
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
The 1-2-3 Method
One essential task, two urgent ones, three maintenance items, then stop
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
The brain check question
Asking whether a choice is good or bad for your brain before you make it
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
The Golden Circle
Explain why, then how, then what, in that order
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
The smallest viable audience
Naming the fewest people you need to serve well, then building only for them
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Three to five rule
Strength template built on threes and fives across every variable
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Time in nature
Deliberate time outdoors among trees, water or open sky, most days
On record from 1 of 62 tracked people: 1 does it - AppFREE, no costOn record from 1 of 62 tracked people: 1 does it
- HabitFREE, no cost
Training as practice
Treating a session as skill rehearsal rather than a workout to be survived
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Trello
Board and card app for tracking tasks and projects
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Twelve favorite problems
Hold a dozen open questions in mind and test what you read against them
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Two-way door decisions
Sort choices by how reversible they are, then move fast on the reversible ones
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Ultimate frisbee
A running team sport played with a disc and no referees
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Uncomfortable conversations
Say out loud that the conversation will be hard before you start it
On record from 1 of 62 tracked people: 1 recommends it - ProtocolFREE, no cost
Visualization
Rehearsing a performance in your head before you do it for real
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
On record from 1 of 62 tracked people: 1 recommends it - HabitFREE, no cost
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Water before coffee
A full glass of water on waking, before the first cup of coffee
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
WHY discovery exercise
Ask a close friend why you are friends, then listen for what they say about themselves
On record from 1 of 62 tracked people: 1 recommends it - AppFREE, no cost
Wordle
The daily five-letter word puzzle, one game a day, scores shared with friends
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Work and downtime device modes
Two profiles on one device, switched on a clock, so the machine changes job
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Work-life harmony
Treat work and home as feeding each other rather than as a strict trade-off
On record from 1 of 62 tracked people: 1 does it - AppFREE, no cost
X (Twitter)
Short public posts, used by some people as a thinking tool
On record from 1 of 62 tracked people: 1 does it - ProtocolFREE, no cost
Yesterbox
Answer only yesterday's email today, so the queue never grows
On record from 1 of 62 tracked people: 1 does it
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.