New Year's Resolutions vs. Challenges: Why a 30-Day Start Beats a 365-Day Promise
Most resolutions fade by February. The research shows why, and why a 30-day challenge with a finish line works better. 30 resolution ideas + a challenge card.
Science
Year in Review: 25 Questions to End 2026 (Free Printable Workbook)
25 end-of-year reflection questions in 5 short parts, from what you finished to your first challenge of 2027. Free printable year in review workbook.
Back to School: The Best Challenges to Start This Semester (and Why Now Is the Perfect Time)
A new semester is one of the most powerful moments to start a habit - the 'fresh start effect' is real. Here are the best back-to-school challenges to start now, backed by science.
Alcohol: Why 'Less Is Better' Became the New Science
The science on alcohol flipped: major health bodies now say there's no safe level. Here's what changed, why the 'red wine is healthy' idea collapsed, and why a Dry January reset works.
Sugar and Candy: Not Poison, But Most of Us Would Feel Better With Less
Sugar isn't evil, but most people eat far more added sugar than they realize. Here's the science on sugary drinks, the myths (hyperactivity, addiction), and why your taste buds reset in weeks.
Tea: The Calm-Alertness Habit (and the Great Matcha Squeeze of 2025)
Tea is gently caffeinated, ritual-friendly and linked to a longer life. Here's the real science on green and black tea, the L-theanine calm-alertness effect, and the caveats worth knowing.
Coffee: The Daily Habit That's Probably Fine (and Might Even Be Good for You)
Coffee is one of the most-studied things you can drink, and the science is reassuring. Here's what the research says about the benefits, the safe dose, timing, and the myths worth retiring.
The Science of Streaks: Why Tracking Your Progress Actually Works
Tracking your progress is one of the most powerful behaviour-change tools ever measured. Here's the science of self-monitoring, streaks, and why 'don't break the chain' really works.
How to Get Your First Pull-Up (Even If You Can't Do One Now)
Only about 5% of women can do a strict pull-up - but it's a skill you build, not a gift you're born with. Here's the science-backed progression from dead hangs to your first rep.