Lesson 1 · 12 min · Foundation
Systems Beat Goals and Motivation
Why a stalled goal is almost always a design problem, not a willpower problem you can fix tomorrow.
Lesson 2 · 12 min · Applied
Engineer Friction and Replacement
Make the wrong thing harder, the right thing easier, and stop trying to out-discipline your environment.
Lesson 3 · 12 min · Applied
Recalibrate Your Dopamine Baseline
Why nothing feels good anymore and the thirty-day protocol that brings ordinary pleasure back online.
Lesson 4 · 12 min · Applied
Address the Discomfort Beneath Distraction
Roughly nine in ten distraction events start inside, not on the screen. Name the feeling and the urge softens.
Lesson 5 · 12 min · Deep practice
Make It Identity-Based, Not Outcome-Based
Outcomes get reached, then abandoned. Identity sticks because it changes who you think you are.
Lesson 6 · 12 min · Applied
Audit Your Time and Subtract Nuisances
Most people add. The leverage move is to subtract three low-value activities before adding anything new.
Lesson 7 · 12 min · Deep practice
Self-Regulated Learning and Skill Mastery
The ten-thousand-hour rule is a half-truth. What actually builds mastery is a reflect-what-why-adjust loop matched to your domain.