Caffeine Half-Life: Why Your Cutoff Is a Guess
Ten men, the same caffeine dose, half-lives from 2.7 to 9.9 hours. Why the 6-hour cutoff rule oversells timing, and what the dose data actually shows.
Jul 29, 2026 · 18 min
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Newest first 29 articles
If-Then Plans: The Famous Number Just Got Cut in Half
The if-then plan works. But a 2025 meta-analysis of 642 tests puts it at d = .36, not the famous .65. Here's how to write one that still earns its keep.
Jul 29, 2026 · 19 min
The 25-Minute Myth: Your Pomodoro Timer Isn't Science
Breaks reliably lift your mood and cut fatigue, but a meta-analysis of 2,335 people found no significant gain in performance. Here's what 25 minutes really is.
Jul 29, 2026 · 17 min
Sad Spending: Retail Therapy Works, Just Not by Buying
A hypothetical $100 cart cut lingering sadness by more than half in 2014. Sad spending explained, the 300% myth debunked, and why choosing beats buying.
Jul 29, 2026 · 18 min
The Snooze Button Myth: It Costs 6 Minutes, Not Your REM
A sleep lab wired up 31 habitual snoozers: three snoozes cost about 6 minutes of sleep, not your REM. The real lever isn't the button, it's your bedtime.
Jul 29, 2026 · 17 min
The Catharsis Myth: Venting Anger Doesn't Drain It
A 2024 meta-analysis of 154 studies found venting scores a flat zero on anger. Here's what actually lowers it, and why the popular retelling is wrong too.
Jul 29, 2026 · 18 min
Negativity Bias: Why One Bad Comment Crushes Ten Good Ones
It takes roughly five kind interactions to offset one harsh one (Gottman & Levenson, 1992). That's negativity bias, not thin skin, and here's the real fix.
Jul 28, 2026 · 13 min
The Phone-on-Desk Study Didn't Replicate. Move It Anyway
A 2017 study said a phone on your desk drains your brain. The one direct replication found nothing. Here is what your phone actually costs you, and the fix.
Jul 28, 2026 · 20 min
You're Not Lazy: Procrastination Is Emotion Avoidance
Procrastination isn't laziness: a 2013 review found it's short-term mood repair (Sirois & Pychyl, 2013). The fix targets the feeling, not the calendar.
Jul 27, 2026 · 9 min
What-the-Hell Effect Debunked: Broken Streak Isn't Failure
One slip predicts almost nothing: 53% of successful resolvers had slipped at least once (Norcross & Vangarelli, 1988). Quitting after is the real damage.
Jul 26, 2026 · 11 min
Self-Compassion vs. Self-Esteem: The Habit for Bad Days
Self-compassion tracks with lower distress and higher resilience: r = -0.54 across 14 studies. Here's why it beats chasing self-esteem, plus a 3-step practice.
Jul 24, 2026 · 12 min
The 30-Day No-Spend Challenge That Forgives Slips
Gym visits jump 33.4% after a fresh start (Dai et al., 2014). This 30-day no-spend challenge runs on that effect, and one slip never sends you back to day 1.
Jul 23, 2026 · 15 min
The Latte Factor Is a Lie: The Real Math of Skipped Coffee
David Bach promised skipped lattes compound to $2 million. Honest math lands near $180,000, while housing eats 33% of budgets. The guilt math, debunked.
Jul 16, 2026 · 12 min
The 11pm Bank-App Spiral: Why Night Checks Feel Worse
88% of Americans feel money stress entering 2026 (NEFE). Here's why 11pm balance checks feed the worry loop, and the 2-minute fix that moves it to morning.
Jul 12, 2026 · 11 min
Lifestyle Creep: The Psychology of Your Disappearing Raise
In a 1978 study, lottery winners rated happiness 4.00 vs 3.82 for controls. The psychology of lifestyle creep, and how to route a raise before it vanishes.
Jul 12, 2026 · 13 min
Pain of Paying: Why Tap-to-Pay Feels Like Spending Nothing
Credit bids ran about double cash bids in a classic MIT auction. Here's the pain of paying, why tap-to-pay mutes it, and 5 honest ways to switch it back on.
Jul 12, 2026 · 13 min
The Psychology of Money Habits: Why Saving Feels So Hard
Americans save just 3.0% of income, and willpower isn't the fix. The psychology of money habits, plus the proven system that grew saving from 3.5% to 13.6%.
Jul 12, 2026 · 16 min
Save More Tomorrow: The Trick That Nearly Quadrupled Savings
Save More Tomorrow raised savings rates from 3.5% to 13.6% in 40 months. Here's the present-bias trick behind it, plus the honest caveat nobody mentions.
Jul 12, 2026 · 12 min
The Scarcity Tax: Money Stress Costs You About 13 IQ Points
Money stress temporarily costs your brain about 13 IQ points (Mani et al., 2013). Learn the scarcity tax mechanism and the three fixes that skip willpower.
Jul 12, 2026 · 12 min
Why Saving Money Feels Pointless: Future You Is a Stranger
Only 35% of non-retirees say their retirement savings are on track. The reason isn't laziness: your brain treats future you like a stranger. Here's the fix.
Jul 12, 2026 · 12 min
The 2-Minute Rule That Survives Your Worst Days
People act on exercise plans only about half the time: the intention-behavior gap is 47.6%. Learn to size habits for your worst day so they finally stick.
Jul 10, 2026 · 16 min
The 30-Day Tiny Habits Checklist You'll Actually Finish
About half of gym members break their streak by week 6. This 30-day tiny habits checklist is sized for your worst day, so you'll actually finish it this time.
Jul 10, 2026 · 12 min
Why You Can't Stop Doomscrolling (It's Not Weak Willpower)
Doomscrolling isn't weak willpower. In 2025, 40% of people said they now avoid the news (up from 29% in 2017). Here's the mechanism, and how to break the loop.
Jul 10, 2026 · 14 min
Dopamine, Explained Like You're Not a Neuroscientist
Dopamine isn't the pleasure chemical. Only ~400,000 of ~86 billion neurons make it, and their job is wanting, not liking. Why a dopamine detox can't work.
Jul 10, 2026 · 14 min
Habit Stacking: Anchor New Habits to Ones You Already Have
You act on your plans about 53% of the time, and forgetting beats weak willpower as the cause. Habit stacking anchors a new habit to one you already run on autopilot.
Jul 10, 2026 · 14 min
Motivation Is a Mood: Why Systems Beat Willpower Every Time
Willpower isn't a fuel tank: ego depletion vanished in a 23-lab replication (d=0.04). Build systems that run without motivation, because it's just a mood.
Jul 10, 2026 · 16 min
How to Restart a Dead Habit (Without Starting From Zero)
53% of successful resolvers slipped at least once, averaging 14 slips, and still won. Why a broken streak isn't a dead habit, and how to restart yours.
Jul 10, 2026 · 15 min
30 Two-Minute Starters That Beat Willpower
You act on your plans about half the time: the exercise intention gap hits 47.6%. Shrink any habit to a 2-minute starter and skip the willpower fight.
Jul 10, 2026 · 9 min
7 Tiny Habits That Quietly Rebuild Your Confidence
Repeating 'I'm a lovable person' made low self-esteem worse in a 2009 study. Build real confidence instead with these 7 tiny, evidence-backed daily habits.
Jul 10, 2026 · 14 min