Blog For doing what you said, when you said you would.
How to keep your New Year's resolutions (for real)
Why New Year's resolutions don't last until February, and how to keep them: a set time, proof, something to lose and a start in December.
How to buy Christmas presents early, without the last-minute panic
Every year you say you'll buy your Christmas presents early and end up in a queue on the 23rd. A simple method: one date per present and a photo as proof.
Why do I procrastinate, even when I know it will cost me?
Procrastinating means putting off something you meant to do while knowing it will hurt you. Why we do it and how many people do, according to research.
How to stop procrastinating when you've already tried everything
How to stop procrastinating with concrete steps: a set time, a tiny first step, proof that you did it and something to lose if you don't.
Atomic Habits summary and how to apply it
An Atomic Habits summary in our own words: the four laws, habit stacking, identity-based habits and the habit contract, with an example to apply it.
ADHD routines for adults that work
ADHD routines for adults: outside structure, visible deadlines, working alongside someone and small tasks, according to CHADD, the NHS and Fundación CADAH.
How to wake up early without feeling lazy, when no trick works at 7
How to wake up early without feeling lazy: decide the night before, get out of bed before you think, and give staying in it a price. Backed by research.
How to stop hitting snooze and get up at the first alarm
Among users of one sleep app, more than half of all nights ended with the alarm snoozed. How to stop hitting snooze for good.
How to wake up at 6am, and is that early in Spain?
Is getting up at 6am early? In Spain, only 6.2% get up before then, according to the CIS. Why it's so hard there and how to do it without suffering.
Alarm clocks for heavy sleepers: which to choose
Loud, vibrating, sunrise, runaway or mission-based: what each alarm clock for heavy sleepers does, and where it fails if you go back to bed.
Too lazy to go to the gym? What to do when you don't feel like it
Too lazy to go to the gym? Five tricks that don't depend on feeling like it, from fixing the time to making staying on the sofa cost you something.
Paying for a gym membership and not going? Why the fee won't move you
Paying for the gym and not going: why the monthly fee doesn't get you off the sofa, what each visit really costs and how to make money actually move you.
How to be consistent at the gym when the motivation runs out
How to be consistent at the gym once the motivation fades: fixed days, a minimum session for bad days, and making a missed session cost you something.
Getting back to the gym after a long break, and not quitting three weeks later
Getting back to the gym after a long break: a four-week plan to start gently, with fixed days, and keep going once the excitement wears off.
Working out in the morning before work: how to get up for the gym
You want to work out in the morning, but you eat late and the alarm wins. How to get up for the gym on Spanish hours, starting the night before.
The 5AM Club in Spain: is it realistic with our late hours?
You read The 5AM Club and it lasted three days. Why getting up at 5 clashes with late Spanish dinners, and how to keep the part that works.