Habits: stop, start, stick
Change a habit with methods that hold up. Simple methods, concrete examples, and the details to check before confirming a record.
Guides in this topic · 16
Dry January: what the research says and how to make it stick
What studies found six months after Dry January, UK and US drinking guidance, who shouldn’t stop drinking suddenly on their own, and a practical plan to last the month.
Updated 25 Sept 2026
Habitica alternatives: habit trackers that aren’t a game
Loop, HabitKit, Streaks, Habitify, I Am Sober and Binome360: six habit tracker apps without the RPG, with free-tier limits checked on their official pages.
Updated 26 Sept 2026
How to stop doomscrolling at night: a 14-day plan
How to stop doomscrolling in bed: what studies say about phones and sleep, then a 14-day plan to measure, cut off, lock down and make the change stick.
Updated 25 Sept 2026
New Year’s resolutions: why they fail and how to keep them
What two major studies found about New Year’s resolutions: frame a goal to pursue, get one supporter, track progress. A practical method with examples.
Updated 25 Sept 2026
How to cut down on sugar: a 4-week plan
Cut down on sugar step by step: WHO, NHS and US limits, reading UK and US labels, what science says about sugar addiction, and a week-by-week plan.
Updated 24 Sept 2026
Evening routine: 10 habits for better sleep and an easier tomorrow
An evening routine built on research: screens, a warm shower, alcohol, dinner timing and a racing mind. Ten habits plus a printable evening checklist.
Updated 24 Sept 2026
How to be more disciplined (without relying on willpower)
How to be disciplined, based on research: why willpower-as-fuel didn’t replicate, how self-controlled people really operate, and a system with a weekly review.
Updated 24 Sept 2026
How to stop biting your nails: methods backed by evidence
How to stop biting your nails: habit reversal, decoupling, bitter polish and reminders, what trials found for each, a 30-day plan and when to see a doctor.
Updated 24 Sept 2026
Habit stacking: how to anchor a new habit to one you already have
Habit stacking explained: where the “After I…, I will…” formula comes from, the science behind it, how to pick a good anchor, and 35 recipes by life area.
Updated 24 Sept 2026
How long does it take to form a habit? (Not 21 days)
The 21-day rule is a misquote. What research says about how long it takes to form a habit: a median of 66 days, 2 to 5 months overall, and why it varies.
Updated 24 Sept 2026
Daily routine: how to structure your day at home and at work
Build a daily routine around three anchors, energy-matched work blocks, a shutdown ritual and a calmer evening, with versions for shift workers and parents.
Updated 24 Sept 2026
How to build a morning routine that sticks (without a 5 a.m. alarm)
A morning routine built on sleep science: chronotypes, morning light, habit stacking and realistic timing, plus sample 10-, 30- and 60-minute routines.
Updated 24 Sept 2026
How to get motivated when you don’t feel like it: what actually works
How to get motivated and stay motivated, from the research: act before you feel ready, make progress visible, plan when and where, know when to get help.
Updated 24 Sept 2026
Habit tracker: how to track your habits (and actually stick with them)
What a habit tracker is, why it works, how to set one up on paper or in an app, which habits to track, and how not to quit after a missed day.
Updated 26 Sept 2026
How to break a bad habit: a 6-step method that works
Snacking, screens, impulse buying, smoking: understand how a habit works and replace it for good, with methods backed by psychology research.
Updated 26 Sept 2026
How to stop procrastinating: 10 methods that work, and what the research says
Why we put things off, and 10 ways to start: if–then plans, the two-minute start, Pomodoro, progress tracking and self-forgiveness, with the studies behind each.
Updated 23 Sept 2026
Say it once. Binome360 keeps the record.
A sentence, a voice note or a receipt photo: the assistant prepares the record in the right space, you confirm. 7 days free.