INDEX ✳ 8
Blog
Notes on breaking bad habits and building ones that hold
Health: Sleep, Movement, Food
The hub for writing about sleep, movement and food — the bottom layer, fixed first.
How to Start Exercising: Walking, Strength, and Your First Week
Short on time for exercise? Learn why walking and strength training matter, then use a beginner schedule that separates your first week from longer-term activity targets.
Healthy Meal Planning for Busy Days: What to Change First
Use research on eating patterns and salt to choose practical meal changes. Includes convenience-store combinations, three dinner ideas, and a first-week approach.
How to Improve Your Sleep Routine: Choose the Right First Step
Struggling with late nights or lying awake? Use sleep research to choose a starting point, review caffeine, and build a practical first-week plan.
Where to Start with Healthier Habits: Sleep, Exercise, and Food
Choose one change for your current difficulty. Explore research-informed guides to sleep, exercise, food, and making a practical habit plan.
How to Build a Habit: Four Steps and a One-Week Plan
Make a specific action plan, record progress, and prepare for busy days. Research-informed steps and a one-week example help turn a health goal into something you can do.
How to Focus on One Thing: 5 Design-Based Practices That Actually Work
How to focus on one thing — 5 evidence-based practices for deep focus, drawn from Deep Work, Indistractable, Atomic Habits, and Tiny Habits. Why focus is a design problem, not a willpower problem.
Rebuilt my personal blog with Next.js 16
Building a multilingual personal blog and portfolio with Next.js 16, next-intl, and Velite — design decisions, gotchas, and the authoring workflow.