10 min
The 5 AM Club Summary: The 20/20/20 Formula
The 5 AM Club summary: Robin Sharma's 20/20/20 formula, the Victory Hour, the 4 interior empires, and how to build an early-rising habit.
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Habit Tracking Blog:
Guides, App Reviews & Research
Science-backed advice on habit tracking, goal setting, focus, and productivity — for a little more intention in your everyday.
More from the journal
PAGE 4 OF 9
12 min
7 Habits of Highly Effective People Summary (2026)
7 Habits of Highly Effective People summary: all seven of Covey's habits, the private and public victory, and how to turn each into a tracked routine.
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11 min
Make Your Bed Summary (2026): All 10 Lessons
Make Your Bed summary: all 10 of Admiral McRaven's lessons, why the first task of the day matters, and how to turn each lesson into a daily habit.
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18 min
Deep Work Summary (2026): Key Takeaways & How to Apply
Deep Work summary: Cal Newport's case for focused work, the 4 rules, the 4 scheduling philosophies, and how to make deep work a trackable daily habit.
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14 min
55 Examples of Bad Habits by Category (2026)
A categorized list of common bad habits across health, money, productivity, social, and digital — plus a simple swap to break each one.
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10 min
How to Stop Hitting Snooze: 7 Tricks That Work
Snoozing fragments your sleep and makes you groggier. Here are 7 evidence-based tricks to stop hitting snooze and get out of bed on the first alarm.
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13 min
How to Wake Up Energized: 9 Morning Habits
Waking up energized starts the night before. 9 science-backed habits — light, hydration, a consistent wake time — to beat morning grogginess for good.
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9 min
How to Build Willpower: 6 Science-Backed Strategies
Willpower isn't fixed. Learn 6 science-backed strategies to build willpower - and why designing better habits beats relying on it.
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13 min
How to Create a Routine That Sticks: 5 Steps
Most routines collapse in a week. Use this 5-step method to build a daily routine that survives real life — anchors, stacking, and tracking included.
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6 min
Atomic Habits Cheat Sheet: The 4 Laws (2026)
Atomic habits cheat sheet: the 4 laws, real tactics, the habit scorecard, and 2 fill-in templates on one scannable, printable page.
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11 min
How to Be More Present: 8 Simple Daily Habits
How to be more present with 8 simple daily habits - mindful cues, single-tasking, and phone boundaries that pull you out of autopilot and into now.
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10 min
How Long to Break a Habit? The Real Number
There's no magic 21 days. Research puts habit change at a median of 66 days, with a wide range. Here's what the science says and how to speed it up.
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17 min
9 Best Productivity Apps for ADHD (2026)
The best productivity apps for ADHD in 2026, compared by friction, reminders, and structure - plus why low-effort habit tracking beats complex systems.
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11 min
How to Stop Snacking: 8 Habit Swaps That Work
Mindless snacking is a cue-driven habit, not weak willpower. Here are 8 habit swaps to stop snacking between meals and at night — and how to track them.
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14 min
How to Enter a Flow State: 7 Triggers You Can Control
How to enter a flow state more reliably with 7 triggers you control: clear goals, the challenge-skill balance, and a pre-focus ritual you repeat daily.
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10 min
Temptation Bundling: Make Hard Habits Stick (2026)
Temptation bundling pairs a habit you avoid with something you love. Wharton research found it boosted gym visits by up to 51%. Here's how to use it.
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14 min
30 Day Abs Challenge: Realistic Plan & Schedule (2026)
A realistic 30 day abs challenge with a full schedule, beginner-friendly moves, and the habit tricks that help you actually finish all 30 days.
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10 min
How to Take Cold Showers: A 4-Week Beginner Plan (2026)
Cold showers are a habit you build gradually, not a shock you endure. Here's a 4-week ramp-up plan, the breathing trick, and how to track your streak.
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17 min
How to Be More Organized: 9 Habits That Stick
Learn how to be more organized with 9 small habits that stick - declutter, plan, and build systems that run on autopilot instead of willpower.
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10 min
Micro Habits: Tiny Changes, Big Results
Micro habits are behaviors so small you can't say no — one push-up, one page, one sip. The science of why tiny habits compound, plus 30 to try.
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8 min
How to Stop Drinking Soda: 4-Week Plan (2026)
How to stop drinking soda for good with a realistic 4-week taper plan, withdrawal tips, swaps that satisfy the craving, and habit tricks to make it stick.
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