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Life situations

Habits for where you are right now

Advice about habits usually assumes a calm life with free evenings. These pages start from a specific situation, with its real limits on time, sleep and energy, and suggest the few habits that matter most there.

Study

School and studying

Exams, first year away, grad school and studying with ADHD.

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.

Work

Work and money

First jobs, long hours, shifts, remote work and the weeks between jobs.

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.

Home

Family and home

New parents, working parents, caregivers, couples, roommates and a new dog.

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.

Change

Big changes

Breakups, burnout, a new city, starting over and retirement.

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.

Restart

When you fell off

A broken streak, a bad week, the holidays, January resolutions and dark winter months.

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.

People

How you're wired

Perfectionists, gamers, artists and creatives.

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.

Start your journey

Pick a class, do the day's quests, and watch your hero level up with you.

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