XP TRACKERज़िंदगी के हालात
जहाँ तुम अभी हो, उसके लिए आदतें
आदतों की सलाह अक्सर मान लेती है कि ज़िंदगी शांत है और शामें खाली हैं। ये पन्ने एक ख़ास हालात से शुरू होते हैं, जिसमें समय, नींद और ताक़त की असली सीमाएँ हैं, और वहाँ सबसे ज़्यादा मायने रखने वाली कुछ आदतें सुझाते हैं।
पढ़ाई
स्कूल और पढ़ाई
परीक्षा, घर से दूर पहला साल, ग्रेजुएट स्कूल और ADHD के साथ पढ़ाई।
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.
काम
काम और पैसा
पहली नौकरी, लंबे घंटे, शिफ़्ट, घर से काम और दो नौकरियों के बीच के हफ़्ते।
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.
घर
परिवार और घर
नए माता-पिता, काम करने वाले माता-पिता, देखभाल करने वाले, जोड़े, रूममेट और नया कुत्ता।
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.
बदलाव
बड़े बदलाव
ब्रेकअप, बर्नआउट, नया शहर, नए सिरे से शुरुआत और रिटायरमेंट।
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.
दोबारा शुरू
जब तुम पटरी से उतर गए
टूटा हुआ सिलसिला, एक बुरा हफ़्ता, छुट्टियाँ, जनवरी के संकल्प और सर्दी के अँधेरे महीने।
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.
लोग
तुम कैसे बने हो
परफ़ेक्शनिस्ट, गेमर, कलाकार और रचनात्मक लोग।
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.
और खोजो
संबंधित पेज
गाइड
आदतों, अनुशासन, प्रेरणा, दिनचर्या, फ़ोकस और ज़िंदगी को गेम बनाने की व्यावहारिक गाइड।
मुफ़्त आदत टूल
आदतें बनाने के कैलकुलेटर, प्लानर, टाइमर और प्रिंटेबल। मुफ़्त, साइन-अप नहीं।
आदत कैसे बनाएँ
25 व्यावहारिक गाइड, पानी पीने से लेकर रोज़ पढ़ाई करने तक।
छूटे दिनों के बाद पटरी पर लौटो
टूटे सिलसिले के बाद आदत फिर शुरू करो, बिना ग्लानि और बिना शून्य से शुरू किए।
अपनी यात्रा शुरू करो
एक क्लास चुनो, दिन की क्वेस्ट करो, और अपने हीरो को अपने साथ लेवल अप होते देखो।
iPhone और Android पर मुफ़्त में शुरू करें।
इंस्टॉल करने के लिए स्कैन करो अपने फ़ोन का कैमरा कोड की ओर करो। iPhone पर App Store खुलेगा, Android पर Google Play।