14frameworks
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The 5-3-1 Willpower Warrior Creed
Five truths about hardship, three values of the warrior, one general theory of consistency
The Habit Loop and Golden Rule of Habit Change
Identify the cue-routine-reward loop driving any habit, then change the routine while keeping the cue and reward
Charisma Warm-Up Protocol
Strategically prepare your mental and physical state before high-stakes interactions
The Ulysses Contract SystemIn-depth
Bind your present self to honor the commitments of your wiser past self
The Minimum Viable Habit MethodIn-depth
Start so small you can't say no, then scale by one percent
Cold Shower Resilience Building
Build Resilience
The 20-Second Rule
Make good habits 20 seconds easier to start and bad habits 20 seconds harder to access, using temporal distance to reshape behavior
The Persistence Formula
Develop unbreakable persistence through four essential steps: definite purpose, definite plans, a closed mind against negativity, and a supportive alliance.
Temptation and Self-Control Strategy (Planner vs. Doer Model)In-depth
Design systems that help your rational planner win over your impulsive doer
The Positive Ritual Design SystemIn-depth
Build autopilot behaviors that conserve willpower and drive lasting change
Stacking Micro-Wins
Build momentum and control by chaining simple, completable actions first thing in your day.
The 40% Rule
When your mind says you are done, you are really only 40% of the way there.
The Hot-Cold Empathy Gap
You cannot predict your emotional self's decisions from your rational self's chair
Internet Block Scheduling
Schedule distraction breaks instead of focus breaks to rewire your brain for depth