Habits: stop, start, stick
Change a habit with methods that hold up. Simple methods, concrete examples, and the details to check before confirming a record.
Guides in this topic · 13
How to stop doomscrolling at night: a 14-day plan
How to stop doomscrolling in bed: what studies say about phones and sleep, then a 14-day plan to measure, cut off, lock down and make the change stick.
Updated 25 Sept 2026
How to cut down on sugar: a 4-week plan
Cut down on sugar step by step: WHO, NHS and US limits, reading UK and US labels, what science says about sugar addiction, and a week-by-week plan.
Updated 24 Sept 2026
Evening routine: 10 habits for better sleep and an easier tomorrow
An evening routine built on research: screens, a warm shower, alcohol, dinner timing and a racing mind. Ten habits plus a printable evening checklist.
Updated 24 Sept 2026
How to be more disciplined (without relying on willpower)
How to be disciplined, based on research: why willpower-as-fuel didn’t replicate, how self-controlled people really operate, and a system with a weekly review.
Updated 24 Sept 2026
How to stop biting your nails: methods backed by evidence
How to stop biting your nails: habit reversal, decoupling, bitter polish and reminders, what trials found for each, a 30-day plan and when to see a doctor.
Updated 24 Sept 2026
Habit stacking: how to anchor a new habit to one you already have
Habit stacking explained: where the “After I…, I will…” formula comes from, the science behind it, how to pick a good anchor, and 35 recipes by life area.
Updated 24 Sept 2026
How long does it take to form a habit? (Not 21 days)
The 21-day rule is a misquote. What research says about how long it takes to form a habit: a median of 66 days, 2 to 5 months overall, and why it varies.
Updated 24 Sept 2026
Daily routine: how to structure your day at home and at work
Build a daily routine around three anchors, energy-matched work blocks, a shutdown ritual and a calmer evening, with versions for shift workers and parents.
Updated 24 Sept 2026
How to build a morning routine that sticks (without a 5 a.m. alarm)
A morning routine built on sleep science: chronotypes, morning light, habit stacking and realistic timing, plus sample 10-, 30- and 60-minute routines.
Updated 24 Sept 2026
How to get motivated when you don’t feel like it: what actually works
How to get motivated and stay motivated, from the research: act before you feel ready, make progress visible, plan when and where, know when to get help.
Updated 24 Sept 2026
Habit tracker: how to track your habits (and actually stick with them)
What a habit tracker is, why it works, how to set one up on paper or in an app, which habits to track, and how not to quit after a missed day.
Updated 23 Sept 2026
How to break a bad habit: a 6-step method that works
Snacking, screens, impulse buying, smoking: understand how a habit works and replace it for good, with methods backed by psychology research.
Updated 23 Sept 2026
How to stop procrastinating: 10 methods that work, and what the research says
Why we put things off, and 10 ways to start: if–then plans, the two-minute start, Pomodoro, progress tracking and self-forgiveness, with the studies behind each.
Updated 23 Sept 2026
Say it once. Binome360 keeps the record.
A sentence, a voice note or a receipt photo: the assistant prepares the record in the right space, you confirm. 7 days free.