Habits and Challenges
How to Keep New Year's Resolutions: What the Research Says
Research on resolutions points to goals you move toward, a support person, if-then plans and quick restarts after a slip. Here's how to set yours up.
Daily reminders for the person you're becoming.
Small, research-backed steps toward the person you want to be: letters to your future self, vision boards that actually work, affirmations you can believe and challenges that fit real life. No 5 a.m. hustle lectures.
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- Future Self Letters to your future self, future-self journaling and visualization. 3 guides
- Vision Boards and Goals Vision boards that lead to action, ideas for the year ahead and year-end reflection. 3 guides
- Affirmations and Self-Talk Affirmations you can actually believe, for mornings and the moments that matter. 2 guides
- Habits and Challenges How long habits really take, and challenges that fit a real life. 3 guides
Latest guides
All guidesHabits and Challenges
The 21/90 Rule: Does a Habit Really Take 21 Days?
The 21/90 rule says 21 days builds a habit and 90 makes it a lifestyle. Research found about 66 days on average, from 18 to 254. Here's how to plan for it.
Habits and Challenges
75 Hard Alternatives: Realistic Challenges That Still Build Grit
Six 75 Hard alternatives with clear rules, from a 75 Soft-style plan to a 30-day version and a 66-day habit challenge, plus the official 75 Hard rules.
Affirmations and Self-Talk
Affirmations for a Job Interview That You'll Actually Believe
Believable affirmations for a job interview: the night before, the morning of, the waiting room and after, plus a 10-minute values exercise backed by research.
Affirmations and Self-Talk
Should You Say Affirmations Out Loud or in Your Head?
Out loud is a good default: saying words aloud helps you remember them. But believability matters more than volume. Here's how to phrase affirmations that land.
Future Self
Future Self Journaling: How to Start, Plus 30 Prompts
Future self journaling is five minutes a day writing toward who you're becoming and one small action for today. A simple daily format and 30 prompts to start.