XP TRACKERSituaciones de vida
Hábitos para el momento en que estás
Los consejos sobre hábitos suelen dar por hecha una vida tranquila con las tardes libres. Estas páginas parten de una situación concreta, con sus límites reales de tiempo, sueño y energía, y proponen los pocos hábitos que más importan ahí.
Estudio
Escuela y estudio
Exámenes, el primer año fuera de casa, el posgrado y estudiar con TDAH.
A routine for exam season
Short study blocks, real sleep and a plan for the day you lose to panic.
ADHD study habits for college
Outside structure in small pieces: timers, body doubling and one plan you can see.
Habits for high school students
Sleep, homework at a set time and the phone in another room, with a sample school week.
Habits for college freshmen
Go to class, study a little every day, sleep, eat, and wash your clothes.
A grad school routine
A daily writing block, a fixed stop time and a weekly review, for PhD and master's students.
A routine after graduation
A fixed wake time, a daily job-search or skills block, movement and people, for the months after your degree.
Trabajo
Trabajo y dinero
Primeros empleos, jornadas largas, turnos, trabajo remoto y las semanas entre un trabajo y otro.
Habits for your first job
Sleep, a five-minute plan and a work notebook: the habits that carry you through the first 90 days.
Habits when you work long hours
Five small habits that fit a 10 to 12-hour workday, a realistic week, and what you can let go of until things ease.
A night shift routine
Protect day sleep, time your caffeine and food, and plan the switch on days off.
A routine for working from home
A fake commute, focus blocks and a shutdown ritual to give your day edges again.
A freelancer daily routine
A fixed start, client work first, a daily admin slot and a hard stop, for busy and quiet months alike.
A routine for founders
One protected focus block, a weekly numbers review, a shutdown step and sleep you guard, with room for the chaotic weeks.
A routine for teachers
Small habits between lessons, a cut-off for marking at home, and a term-time week that leaves room for report season.
Habits for a long commute
Give the trip a job: listen on the way in, wind down on the way home, move at both ends.
A routine between jobs
A set wake time, a capped search block and one person a day, so the gap doesn't swallow your days.
Keep your habits while traveling
A travel version of each habit, a packing list for your routine and a plan for jet lag.
Hogar
Familia y casa
Padres nuevos, padres que trabajan, cuidadores, parejas, compañeros de piso y un perro nuevo.
Habits for new dads
Four tiny habits that fit around feeds, nappies and three hours of sleep.
A routine for new moms
Tiny anchors around feeds and naps, while your body recovers and sleep is in pieces.
A routine for working parents
A night-before reset, a calmer morning and 15 minutes a day that belong to you.
A routine for stay-at-home parents
Daily anchors, an outing, a nap-time reset and adult contact, for a day that has a rhythm.
Self-care habits for caregivers
Five habits that take minutes and fit between care tasks, plus the help worth asking for.
Building habits as a couple
One shared habit, separate goals, support you both agreed on, and a weekly check-in instead of nagging.
Chores and habits with roommates
A house meeting, a written rota that rotates, daily reset habits and simple rules for shared spaces.
A routine for new dog owners
Fixed meal and walk times, short training sessions and a sample day for the first weeks, plus how to keep your own habits alive.
A routine for living alone
A ten-minute daily reset, cooking for one and a weekly chore rhythm, with people built into the week.
An empty nest routine
New anchors for your day, habits that are for you, and a sample week for the first months after the kids leave.
Cambio
Grandes cambios
Rupturas, burnout, una ciudad nueva, empezar de cero y la jubilación.
Habits after a breakup
Give your days a floor: sleep, food, a walk and one person to talk to.
Habits after burnout
Rest first, then small anchors: sleep, walks and a hard stop on work.
A routine after moving to a new city
Anchor habits, one regular place and one weekly group, with a four-week plan to settle in.
Starting over at 40
The few habits to rebuild first at 40, a sample week, and what you can stop trying to fix.
Back in shape after 30
Short sessions, more walking and a start lower than your pride wants.
A daily routine after retirement
Movement, a project and people: a loose week that keeps your new freedom and gives days a shape.
Reinicio
Cuando te caíste del ritmo
Una racha rota, una mala semana, las fiestas, los propósitos de enero y los meses oscuros del invierno.
Broke my streak, what now?
What a lost streak means, what to do in the next 24 hours, and how to stop a number from running your habits.
Reset after a bad week
Sleep first, clear one space, a 15-minute look back and an easy Monday. A weekend reset without a makeover.
Back on track after the holidays
A calm 7-day restart after the holidays: sleep first, one habit a day, no detox and no guilt.
When New Year's resolutions fail
Why resolutions fall apart, how to shrink one into a habit, and a 4-week plan you can start today.
A winter routine for the dark months
Morning light, indoor movement and easy evenings for the short days, plus what to let go until spring.
Personas
Cómo eres por dentro
Perfeccionistas, gamers, artistas y creativos.
Habits for perfectionists
A minimum that counts as a win, a plan for missed days and a week designed to survive imperfect days.
Healthy habits for gamers
Sleep cut-offs, breaks between matches, stretching and water at the desk, without giving up the games.
A daily creative habit
A small daily minimum, a fixed time and place, practice that's allowed to be bad, and weekly time to finish things.
Sigue explorando
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Calculadoras, planificadores, temporizadores e imprimibles para crear hábitos. Gratis, sin registro.
Cómo crear un hábito
25 guías prácticas, desde beber agua hasta estudiar todos los días.
Vuelve al buen camino tras días perdidos
Retoma un hábito después de romper la racha, sin culpa y sin empezar de cero.
Empieza tu viaje
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