Category: Uncategorized

Most people try to change habits using willpower. But long-term habits stick when they follow a behavioural blueprint. Here’s my 3-step method, backed by psychology and personal trial-and-error.

---

Step 1: Anchor the Habit to a Trigger You Already Use

Attach your new habit to something already in your routine — brushing your teeth, boiling the kettle, opening your laptop.

💡 Backed by: Habit stacking (James Clear), cue-based behavioural chaining

---

Step 2: Make the Habit Tiny (Then Grow Later)

Start ridiculously small. 1 push-up. 1 line in your journal. 1 sip of water. This lowers resistance and builds confidence.

💡 Science: BJ Fogg’s Tiny Habits method — action leads to identity shift

---

Step 3: Use Positive Reinforcement Immediately

Celebrate instantly. Smile. Fist bump. Say “yes!” Give yourself a hit of dopamine to make the habit feel rewarding.

💡 Why it works: Reinforcement increases the likelihood of the behaviour repeating — straight out of EBA.

---

Build your habits from the inside out.

This method takes less than 5 minutes a day — but it rewires your behaviour for life.

Burnout isn’t just about doing too much — it’s about giving more energy than you’re getting back. If you feel drained, unmotivated, or detached, these 3 steps can help you reset and feel human again.

---

Step 1: Identify Your Energy Leaks

Ask: What drains me the most lately? Tasks? People? Environments?

Make a quick “Energy Audit” — 3 things that drain, 3 things that restore.

💡 Backed by: Emotional energy theory, behavioural economics (decision fatigue)

---

Step 2: Rebuild Micro-Rituals for Recovery

Reintroduce small restorative moments into your day: 5-minute walks, sun breaks, deep breathing, laughter, music, rest-without-guilt.

💡 Science: Recovery is most effective when it’s regular and meaningful (not just passive).

---

Step 3: Lower the Pressure — and Reconnect to Meaning

Replace “I have to do this” with “I choose to do this because…” Find purpose in small actions, not just big goals. Burnout heals when meaning returns.

💡 Based on: Self-Determination Theory, ACT therapy, values-based living

---

More energy. More peace. Less guilt.

Burnout is real — but it’s not permanent. Start small. Start now.

Struggling to concentrate? You’re not alone. Distractions are everywhere, and our brains are tired. But you can train your focus — no hacks, just real strategies that work. Here’s a 3-step system to help you get your focus back, fast.

---

Step 1: Create a Ritual to Signal Focus Mode

Brains love cues. Whether it’s lighting a candle, putting on headphones, or opening a specific app — use a simple ritual to tell your brain it’s time to focus.

💡 Backed by: Classical conditioning, context-dependent memory

---

Step 2: Work in Short, Protected Sprints (with Boundaries)

Use the Pomodoro technique (25 mins work, 5 mins rest) — or any version that suits your rhythm. Put your phone on airplane mode. Set a timer. Commit.

💡 Science: Focus peaks in cycles. Sustained attention works best in bursts (neuroscience + flow research)

---

Step 3: Review Progress, Not Perfection

End your session with a 2-minute reflection: What worked? What didn’t? What will I improve next time?

💡 Why it helps: Reflection strengthens focus over time — it’s metacognition in action.

---

Want more science-backed productivity tips?

Check out my upcoming guide on habit-building, burnout recovery, and AI tools for deep work.

Procrastination used to control my life — missed deadlines, anxiety, late nights, and that constant guilty voice in the back of my head.

The good news? You can overcome it, and you don’t need to rely on motivation alone. Here’s the 3-step system that helped me finally beat procrastination — grounded in psychology, personal experience, and a bit of data science.

---

Step 1: Observe the Behaviour & Understand the Pattern

Like in behavioural experiments, the first step is observation.

Take a few days and track your actions. What tasks are you putting off — and what are you doing instead? That’s your “procrastination hierarchy.”

💡 Why it works: Understanding what you’re avoiding (and why) gives you power. Often, it’s the hardest or most emotionally aversive task at the bottom of your list.

---

Step 2: Use Productive Procrastination to Your Advantage

Turns out, procrastinating can be productive — when used wisely. Instead of fighting it, use the energy of avoidance to complete easier tasks higher up in your task hierarchy.

🎯 Quick win: Do the second-hardest thing first. Trick your brain into working through the list while avoiding the worst one.

💡 Science behind it: This is called productive procrastination, and it’s backed by research (Piers Steel, 2007). Outsourcing or collaborating also adds behavioural reinforcement to the task.

---

Step 3: Create the Right Stress Level & Momentum

Most people don’t work well under high stress — but moderate pressure can actually boost performance.

• Set a soft mini-deadline (a few days ahead)
• Break down the task into micro steps (2-minute actions)
• Add small pleasures to boring or aversive tasks (snacks, music, sunlight)

💡 Bonus Tip: Use ChatGPT or another AI tool as your coach. Try this prompt:

“Break this task into 3 micro-steps. I only have 15 minutes.”

This helps reduce overwhelm and builds instant momentum.

---

Bonus Tips

• Combine boring tasks with something fun or comforting (snacks, music)
• Start with tasks you already know to build confidence
• Get better sleep — research shows it helps reduce next-day procrastination

---

Final Thoughts

Procrastination doesn’t make you lazy. It just means something deeper is going on — discomfort, perfectionism, or overwhelm.

Use this 3-step system to gently shift your behaviour, get more done, and actually feel good at the end of the day.

---

✨ Want more science-backed 3-step solutions?

Coming soon: A free guide to help you fix focus, beat burnout, and build habits that stick. Stay tuned!