Self improvement
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Keep a steady sleep routine by rising at approximately the same hour daily.
It creates order in life and is as important as exercise.
7 people, independently
Quit nail biting one finger at a time, allowing each nail to grow strong before moving to the next.
Trying all at once is like quitting smoking cold turkey and is destined not to stick.
5 people, independently
Swap screen time for reading before sleep.
One person slept better and started thinking longer term; it gives the brain space.
4 people, independently
- Read every day before bed to help turn your brain off and relax.1
Reduce screen time gradually by halving it over two weeks rather than stopping abruptly.
Quitting cold turkey often feels too harsh or leads to relapse; smaller steps might be easier to maintain.
- One person tried cold turkey and went back to the habit, suggesting small steps might be needed.
3 people, independently
Chew gum or candy to occupy your mouth and substitute for the impulse to bite lips or nails.
It offers an immediate alternative by giving you something else to chew.
- For some people, chewing gum triggers anxiety.
6 people, independently
- Chew gum whenever you catch yourself biting your nails, keeping packs accessible in your desk, car, and apartment.1
- Replace an irritating habit with a similar but less obtrusive movement to keep your mouth and hands occupied.3
day, daily, focus, goals81
Drink a full glass of water immediately upon waking.
Cultivate perseverance by learning not to give up and never stopping trying to improve at what you're doing.
It has had the biggest impact on life.
- It can lead to sticking through terrible relationships too long.
one person who lived it
Link new behaviors to current routines via habit stacking.
The brain favors these seamless shifts
6 people, independently
- Procrastinate your bad habits.1
Drink a full glass of water immediately upon waking.
It combats the dehydration and grogginess that occur after sleeping for 8-9 hours.
11 people, independently
Meditate for at least 10 minutes daily, preferably in the morning.
It is helpful to manage stress.
3 people, independently
72 more on this
Identify one thing you appreciate every single day.
It is super healthy and helpful.
3 people, independently
Do tasks immediately when you remember them, ignoring the urge to delay.
Small things add up.
3 people, independently
Wake up early and use the time for yourself rather than work.
Using the time for yourself is really the key bit.
2 people, independently
Focus on the journey and the effort you put in rather than the outcome.
You do not always have power over results, but you do have power over your effort and values.
one person who lived it
Strive to improve by 1% daily through small incremental steps to keep up consistency.
This method allowed one individual to maintain consistency for the first time.
3 people, independently
- Commit to one tiny routine step every day rather than trying to do dozens of things.1
Incorporate only one change per week to avoid burning out too fast.
Making major changes all at once is not sustainable.
one person who lived it
Use your commute home to let your brain process thoughts so they are cleared away by the time you arrive.
This clears the mind before getting home.
one person who lived it
Create a daily to-do list and focus on important tasks for the next day at the end of the current day.
One person found this added structure to their day and helped get work done.
one person who lived it
Dance daily to improve your mood and stay in shape.
It counts as exercise and improves mood all in one go.
one person who lived it
Show up for consistent exercise every day, even if the workout is short or poor quality.
Looking great leads to feeling great, which leads to performing great.
one person who lived it
Join a gym or classes to meet people and build accountability.
One person found it became a part of their life.
one person who lived it
Paint for 30 minutes daily.
Even if it is all you can do before getting tired, it creates a sense of accomplishment toward creative goals.
one person who lived it
Start with an extremely small version of a desired habit, such as one push-up daily, then gradually increase quantity and quality.
This helps form the habit.
2 people, independently
Exercise regularly or daily.
It is a great stress reliever.
7 people, independently
Focus on probiotic foods.
One person found it to be a huge benefit.
one person who lived it
Set a daily phone reminder with three core words to briefly acknowledge your goals.
Consistently reminding yourself where you'd like to be can make a significant change.
one person who lived it
If you feel you have nothing to be thankful for, start small by being thankful for breathing fresh air.
It creates positive reinforcement for the brain.
one person who lived it
Focus on only 2-3 routines per month to avoid losing track.
Doing too many regimens makes it impossible to keep track.
one person who lived it
Go easy on yourself and abide by what is kind to you to help with consistency.
It helps with the consistency.
one person who lived it
Keep a master to-do list and select only a few items for each day.
This helps prevent feeling overwhelmed.
one person who lived it
Celebrate each day you make it through as a small victory to build momentum.
Small wins build momentum over time.
one person who lived it
- Write down one small thing that went well each day instead of expecting a daily breakthrough.1
Make and keep a tiny promise to yourself, such as drinking water upon waking.
This builds self-trust and confidence.
one person who lived it
Eat slightly less at daily meals to accumulate weight loss.
Small reductions add up over time.
one person who lived it
Schedule a daily hour to do nothing and learn to tolerate solitude without activity.
It teaches you about yourself, your leadership style, and your emotional makeup.
one person who lived it
Focus on yourself and show up for yourself when no one else does.
Thinking about yourself is a priority, not selfishness.
one person who lived it
Keep a running list of tasks to handle random reminders without immediate action.
It prevents self-criticism if tasks remain on the list for a while.
one person who lived it
Do one difficult thing every day to build emotional strength and grit.
It builds resilience like a muscle over time.
one person who lived it
Stop comparing yourself to others and do your absolute best for yourself.
Comparing yourself to others prevents you from ever being content or happy.
one person who lived it
Leave work at the same time every day.
One person found this helpful for work-life balance compared to leaving only when workload is finished.
one person who lived it
Set up items for the following day in advance, like arranging clothes, gym equipment, lunch, or a task list.
This simplifies the next morning and helps the start of the day go more smoothly.
3 people, independently
Wake up and make your bed; use the bed only for sleep, not for studying or reading.
These habits help establish discipline.
one person who lived it
Take a deep breath every time you walk through a doorway to reset your state.
It resets me.
one person who lived it
Keep a gratitude journal with a rule that you cannot repeat entries.
Helps with mood and focus, and turns you into a 'gratitude seeking machine' throughout the day.
one person who lived it
Review your finances weekly using actual numbers instead of guessing or vibes.
It forced one person to face reality.
one person who lived it
Allow yourself unrestricted leisure time after completing daily goals to avoid burnout.
It helps keep going and avoids burnout.
one person who lived it
Set small, laughable daily goals that you can achieve even on bad days to see long-term results.
One person reported never getting anything done by aiming big every day.
one person who lived it
- Aim for just one day at a time without overstimulation instead of committing to a long-term goal upfront.1
Substitute calorie-based drinks with water throughout the day.
This boosts energy.
2 people, independently
- Drink plenty of water daily rather than only when thirsty.3
Focus on one goal at a time rather than pursuing multiple objectives simultaneously.
Chasing two goals at once means you are likely to fail at both.
one person who lived it
Get up on the first alarm ring without snoozing and take a cold shower after working out.
Practicing discomfort builds discipline.
one person who lived it
Practice meditation regularly.
it subtly changes your life and aids brain healing; the benefit becomes clear when you stop.
one person who lived it
Define success by changing from 'not doing' to 'doing', rather than by how long the task takes.
one person who lived it
Keep going if you skip a day; only quitting completely counts as failure.
3 people, independently
Take daily walks without headphones.
Answers seem to come with minimal effort.
one person who lived it
Break down daunting long-term goals into smaller, achievable daily tasks to boost confidence.
This approach serves as a stepping stone to greater goals and provides a needed confidence boost.
one person who lived it
Set non-negotiable rules for yourself, such as training regularly, journaling after important decisions, and avoiding impulsive financial choices.
Consistency removes negotiation with yourself; most improvements come from this rather than intensity.
one person who lived it
Create pre-made plans to shorten the perceived length of the day and force productivity before commitments.
It forces you to use up available time before scheduled events.
one person who lived it
Make time to rest, take power naps when possible, and ensure enough rest days if you workout regularly.
You don't wanna do anything while drowsy
one person who lived it
Commit to writing only one sentence per day to build the habit.
3 people, independently
Actively maintain the right mindset toward tasks.
One person found that everything started improving in their life after trying this.
one person who lived it
Join online communities or channels like Discord or Slack to share progress, provide motivation, and hold each other accountable.
It provides motivation, support, and helps ensure you stay on track.
2 people, independently
Stop counting days and instead build a lifestyle where you never engage in the behavior.
Counting streaks often fails because it reminds you of the behavior every day.
2 people, independently
Make an active effort to learn something new every day, however trivial.
Feed your brain.
one person who lived it
Spread water intake throughout the entire day to stay hydrated.
To stay hydrated.
one person who lived it
Apply new lifestyle changes consistently at all times; do not pick and choose when they apply, such as during vacations.
Pausing or selecting when to apply changes was described as a big mistake that hinders building a new lifestyle.
one person who lived it
Focus on creating positive intentions for what you want to do, rather than negative intentions about what you want to stop.
Creating a positive intention is much more powerful than creating a negative one.
one person who lived it
Follow a 'no zero day' rule by working toward any goal every day, no matter how small the step.
one person who lived it
Get 15-20 minutes of sunlight daily.
It increases energy.
one person who lived it
Listen to a 10-minute motivational track every morning.
One person reported it primed them for the day and activated 'beast mode'.
one person who lived it
Publicly commit to your goals and post regular progress updates.
Knowing others are aware of your goals pushes you to get them and provides social accountability.
one person who lived it
Practice yoga to improve body-mind balance.
Yoga couples meditation with stretching and working out, offering many benefits in one practice.
2 people, independently
Allow yourself small morning pleasures like creamy coffee or pastries.
Avoiding over-correction by making too many 'right' choices can improve energy and feelings about waking up.
one person who lived it
Exercise daily by working out, running, or fast-walking to pump blood and generate endorphins.
to counteract lack of dopamine
one person who lived it
Remind yourself often of the implications of failure.
Research cited by Andrew Huberman suggests this practice is helpful.
one person who lived it
Use accountability partners who check in on you regularly, such as in the morning or midday.
Accountability partners are great.
one person who lived it
Use a tick for days you achieved a task and a cross for days you did not complete it.
one person who lived it
Listen to positive affirmations read by someone else before getting out of bed.
One person noted a huge difference in their life by listening to affirmations rather than saying them themselves.
one person who lived it
Introduce structure into your daily life to reduce decision fatigue and provide direction when anxious.
Structure removes the exhaustion of constant choice and provides proof that tomorrow exists.
one person who lived it
Note down the days you don't show up to ignite accountability and a sense of responsibility.
Noting missed days ignited more accountability and sense of responsibility for one person.
one person who lived it
Focus on the personal and financial benefits of your degree to maintain motivation.
for the added motivation
one person who lived it
Dedicate Saturdays to pausing, reflecting on progress and choices, and realigning with your bigger picture goals.
It allows for realignment, evolution, accountability, curiosity, and growth.
one person who lived it
Document your challenge progress with weekly updates, including menus and reflections, to maintain accountability.
Documenting the process makes you more accountable.
one person who lived it
Focus on constantly doing small daily tasks rather than worrying about immediate improvement.
one person who lived it
nails, biting, bite, nail23
Have clippers and files on hand so you can quickly smooth out chipped or uneven nails, which may lower the urge to bite.
Rough or broken nails can increase the temptation to bite; keeping them even helps prevent this.
12 people, independently
- Always carry clippers to fix torn nails immediately.1
- Trim hangnails with scissors and keep grooming tools handy to address snags immediately rather than biting.2
- Care for your nails by filing, painting, and trimming them short to satisfy the urge and remove edges that teeth might lock into.1
Paint your nails with varnish so the bad taste reminds you to stop biting.
The unpleasant flavor serves as a constant cue that you are actively working to quit the habit.
- Some people can suck the varnish off and bite freely.
3 people, independently
Picture the grime and bacteria under your fingernails to create a feeling of revulsion that stops you from putting them in your mouth.
Recognizing how unhygienic your hands are can reduce the desire to bite.
3 people, independently
- Reflect on the germs under your fingernails, what you touch before putting your hands in your mouth, and the people you kiss to motivate stopping.1
- Think about the nasty substances under your nails from your job to deter biting.1
If you can resist biting your nails for about two months, the resulting stronger nails and tooth pain from attempting to bite them may naturally discourage the habit.
Stronger nails and painful teeth make it harder to resume the habit.
one person who lived it
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Swap the habit of biting with a helpful activity like jogging, using a stress ball, or drawing to relieve stress.
To relieve your stress.
2 people, independently
Use cuticle nippers to trim skin you would normally chew on.
It makes you feel better, hurts less, and reduces infection risk.
one person who lived it
Apply strengthening clear coats or polish to your nails so you pick at the coating instead of your natural nail.
Picking at polish is better for the nail than picking at the natural nail.
one person who lived it
Take weekly pictures of your nails as milestones to motivate yourself not to ruin progress.
You will be less likely to pick or bite because you do not want to ruin the visual record of your progress.
one person who lived it
Stop biting your nails while listening to someone.
My nails don't break easily now.
one person who lived it
Apply lotion, oil, or ointment to your hands and cuticles to repair skin and make the nails taste unpleasant.
Moisturizing repairs the area, and bad taste deters biting.
one person who lived it
Smooth out bumps and dry spots to remove physical triggers for picking.
Removing these textures eliminates things to pick at.
one person who lived it
Address underlying triggers such as nervousness, hunger, or seeing something 'out of place' that prompts you to fix imperfections.
People often bite nails to fix perceived wrongs due to nervousness or hunger.
one person who lived it
Spend money on a professional manicure so that the financial cost creates guilt if you ruin the work.
Feeling guilty about wasting money prevents biting.
one person who lived it
Get regular manicures to buff and file nails smooth, removing ragged edges that trigger chewing.
Uneven or ragged edges kickstart the chewing process; tidy nails prevent hangnails and rough spots.
2 people, independently
Write down each instance of nail biting on a notepad or post-it note.
to increase awareness and enable conscious decision-making to stop
one person who lived it
Rotate your wrists to alleviate finger pain or soreness that might trigger knuckle cracking.
Fingers are connected to the forearm, so stretching the wrists can relieve tension.
one person who lived it
Wear thin gloves or finger covers during high-risk times to physically block access to nails.
3 people, independently
Keep fingernail clippers on your keychain to clip jagged edges immediately whenever you notice them.
one person who lived it
sleep, phone, scrolling, replace50
Leave your phone outside the bedroom at night to stop late-night scrolling and help you sleep better.
Pause and sit with the urge to scroll for 90 seconds before acting on it.
Most urges went away if given a second; it felt difficult at first but effective.
- It sucked at first.
one person who lived it
Identify the specific emotions or situations triggering your urge to watch porn to understand the unmet need you are trying to fill.
Addiction fills a gap; identifying the trigger (e.g., boredom, stress, loneliness) reveals the feeling you are trying to escape, allowing you to find a healthier outlet.
3 people, independently
Put your phone on 'do not disturb' one hour before bed.
It helps with falling asleep quickly.
one person who lived it
- Turn your phone off between 7:30 PM and after breakfast.1
- Leave your phone outside the bedroom at night to stop late-night scrolling and help you sleep better.11
Lift weights during video game cutscenes to use downtime.
One person reported their arms looked better after a week of doing this.
one person who lived it
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Schedule specific, limited times for gaming (e.g., one hour a day) rather than trying to quit cold turkey if moderation is possible.
It can help you get to sleep.
one person who lived it
Read a book before bed to wind down an active mind.
It acts as a lullaby for the mind and is an effective way to relax before sleep.
one person who lived it
- Read a book quietly just before bed.2
If you feel tempted to peek at porn or feel like you are missing out, go outside immediately.
This feeling is a trap; the urge will fade over time.
one person who lived it
View digital detox as part of an entire lifestyle change rather than a temporary diet-like fix that you will eventually revert from.
Treating it like a diet means you will get back to old habits.
one person who lived it
- Frame a digital detox as a short-term experiment rather than a permanent lifestyle change to make it feel achievable.1
- Frame digital detox as a temporary timeframe rather than a permanent cold turkey quit.1
After a period of digital detox, re-work out which apps you actually need on your phone.
It helps realize that constant stimulation is not required to feel okay.
one person who lived it
Go to bed earlier and avoid listening to YouTube before sleep.
Life gets much easier when you are well rested.
one person who lived it
Avoid trying to quit too many habits at once if you are already tired from work or study.
Fatigue makes it harder to resist relaxation habits like scrolling.
- Specifically relevant when working on demanding tasks like a master's degree.
one person who lived it
Replace the habit with a different activity, such as playing with rubber bands.
One person reported stopping the behavior after a few days using this method.
one person who lived it
Read to keep busy and clear your mind.
One person found it helps keep them busy and clear their mind.
one person who lived it
Avoid doing serious tasks before bed.
One person reported this allowed them to sleep.
one person who lived it
Leave your phone at home during commutes or alone time to enjoy the peace of disconnection.
Being without the potential for calls, texts, or emails creates a different type of peace.
one person who lived it
Spend a weekend avoiding all highly stimulating content such as scrolling, TV, junk food, and music to reset dopamine levels.
It only takes a short period to reset dopamine levels, which can make you feel amazing.
one person who lived it
Read books to rebuild an attention span damaged by electronic entertainment.
It will be hard at first but gets easier with time.
one person who lived it
Remove Instagram, TikTok, and YouTube from your iPhone to reduce temptation.
It helps a lot.
one person who lived it
Replace scrolling with presence and calm rather than productivity pressure.
Swapping dopamine for discipline often fails, but swapping it for calm sticks.
one person who lived it
Take a short daily phone detox of 30-60 minutes to step back from overstimulation.
Stepping back reveals how overstimulated you are.
one person who lived it
Set aside devices at a specific time and use an alarm to regulate your body clock for enough sleep.
your brain heals while sleeping
one person who lived it
Set strict app blocking windows for mornings and evenings to ensure a phone-free start and end to the day.
It provides clarity by preventing bombardment with notifications first thing.
one person who lived it
Be aware that you can gradually slip back into old habits even after a successful period of reduced usage.
One person reported slipping back without realizing it after going almost a month with little phone use.
- This is based on one person's experience of relapse.
one person who lived it
Delete social media apps from your phone and access them via a desktop or laptop website to create a buffer against doomscrolling and instant distraction.
The physical navigation required acts as a buffer.
2 people, independently
One approach that helped: each Sunday, select activities to replace screen time for the week and track them, then review what you accomplished the following Sunday.
It was motivating and eye-opening.
one person who lived it
Apply website blockers that remind you to leave and do something productive when you attempt to access the site.
The reminder redirects attention to productive tasks.
one person who lived it
Sort work into online and offline modes; turn off your internet connection when doing offline tasks like Excel work.
It reduces distraction, particularly for those with ADHD.
one person who lived it
Remind yourself that social media scrolling is just people bragging with nothing valuable to see, which can induce frustration and stop the behavior.
It induces frustration, helping to stop the behavior.
one person who lived it
Fill your time with socializing, learning, and reading to naturally reduce the need for electronic entertainment.
Spending time on useful things reduces the desire for screen time without setting explicit goals.
one person who lived it
Create small cues to stop yourself from spiraling into distraction, focusing on subtracting triggers rather than adding solutions.
You get back much more focus by subtracting, not adding.
one person who lived it
Allow vices in moderation rather than strict abstinence.
Strict abstinence can lead to burnout, doing nothing on vacation, and failing to return to routine.
one person who lived it
Create a concrete plan for positive replacement activities (exercise, reading, cooking) rather than just removing bad habits.
You will relapse very fast if you do nothing instead.
2 people, independently
Limit YouTube notifications to only favorite channels to reduce aimless clicking.
One person found this stopped them from spending hours in a 'YouTube vortex'.
one person who lived it
- Unsubscribe from channels you do not want to watch and subscribe only to educational or motivational content.1
Replace gaming with physical activities like climbing, fitness, or running.
One person never looked back after making this switch.
one person who lived it
- Join a gym or engage in physical activity to become too tired for gaming or excessive screen use.1
Keep yourself extremely busy with productive activities like working out, walking, building a business, talking to people, or being outside to avoid relapse.
Being too busy winning prevents going back.
one person who lived it
One approach that helped: immerse yourself in improving all aspects of your life and career until watching porn stops naturally.
one person who lived it
Watch classic TV shows weekly instead of marathoning them.
Waiting for the next episode can make the experience hit differently than binge-watching.
one person who lived it
Replace YouTube with reading fiction, non-fiction, or manga, which is boring in comparison to scrolling.
it's boring AF in comparison with scrolling
one person who lived it
Replace scrolling during downtime with other easy and fun relaxing activities.
You cannot replace chilling out with studying; the alternative must still be relaxing.
one person who lived it
Disable notifications for everything that isn't critical so they don't interrupt what you are currently doing; check non-critical updates at a dedicated time instead.
Notifications of new posts or offers are unnecessary interruptions.
one person who lived it
Use earplugs while sitting in a dark bathtub to create a peaceful, sensory-deprivation-like environment.
It creates a peaceful and enjoyable activity similar to a sensory deprivation tank.
one person who lived it
Find an alternative activity you genuinely love to replace social media.
It is easier to switch when you actually enjoy the replacement activity.
one person who lived it
Treat the detox as a temporary experiment for a set number of days rather than a permanent lifestyle change.
one person who lived it
learning, life, activities, person25
Read non-fiction books.
It is described as a true life changer.
3 people, independently
Read 'Memories, Dreams, Reflections' by C.G. Jung if you want to change your view on life.
One person reported this book changed their whole view on life.
one person who lived it
Work on improving the content you watch.
Has changed my life.
one person who lived it
Decide firmly to stop and get up to do something that needs to be done any time you find your hands by your mouth.
This is positive reinforcement.
one person who lived it
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Try serving jobs after working as a cashier.
Serving was a turning point for one person.
one person who lived it
Try foraging as a real-life alternative to RPGs.
One person reported it was the best thing they had ever done.
one person who lived it
Design your room without looking at other pictures for inspiration; put on music and try random arrangements for an hour or two.
You will come up with ideas, guaranteed.
one person who lived it
Listen to something while doing tasks you do not enjoy.
One person found they quite enjoyed the time later.
one person who lived it
Ask people about themselves, such as where they work or what they like to eat.
People love to talk about themselves.
one person who lived it
Make difficult moments enjoyable by playing favorite songs or doing other happy activities before and after, which may trick your brain into enjoying the task more.
It may trick your brain into enjoying this more.
one person who lived it
Plant vegetables or flowers, such as garlic, to engage with nature.
Plants bring joy to daily life.
one person who lived it
Mix fun and serious activities by making entertainment meaningful, such as watching shows in the language you are learning.
It helps with learning.
one person who lived it
Create a personal challenge list tailored to your specific interests.
It makes the challenge more fun and applicable.
2 people, independently
Play 'get to know you' games with colleagues to foster connection.
More people joined and the experience was enjoyable.
one person who lived it
Read self-improvement books you have been postponing.
one person found a book on communication quite helpful
one person who lived it
Ask yourself what your future self would do in the current situation to guide decisions.
one person who lived it
Bake desserts and cook new recipes.
it is a great opportunity to learn how to cook and expand your horizons
one person who lived it
Fill free time with recharging activities such as reading, walking, cooking, or sitting in boredom.
Sitting in boredom is weirdly refreshing.
one person who lived it
Create flashcards for new words to help internalize and retain them.
Making them yourself requires writing them out, which aids internalization.
one person who lived it
Take a large volume of auditions to piece together a career, as enough will eventually pan out.
one person who lived it
Read men's non-porn magazines to identify hot topics that spark interest in men generally.
Columns can reveal what topics engage men.
one person who lived it
Pretend you are hosting a party when working customer service to make interactions more engaging.
It transforms boring job interactions into friendly greetings.
one person who lived it
Substitute YouTube rabbit holes with skills-based podcasts.
Learning makes you stronger.
one person who lived it
Swap passive sports analysis videos for active learning or skill-building content.
one person who lived it
Target interventions at the cue, behavior, reward, or supporting environment of your habit loop.
one person who lived it
journal, journaling, writing, self-improvement27
Write down your thoughts at night to externalize mental clutter.
Treat journaling as speaking your mind and feelings, allowing entries to range from one or two sentences to two pages long.
This frees you from 'having to write' and opens you up to 'wanting to express'.
one person who lived it
Journal three things you did well each day.
It shifted one person's brain from chasing fixes to noticing progress.
one person who lived it
If you struggle to start journaling, commit to writing just two or three sentences daily for a month.
One person reported that after a little over a month of this, they stopped dreading it and began to see themselves as someone who journals.
2 people, independently
- Journal daily to improve your writing and ability to express yourself.1
- When lacking motivation, commit to writing just one sentence in your journal to reduce friction.1
Write down your thoughts at night to externalize mental clutter.
Transcribing them stops the internal looping, leading to greater clarity and reduced stress over time.
6 people, independently
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Perform a quick 'brain dump' in a notes app by writing whatever is bouncing around in your head.
It prevents those thoughts from following you into bed.
one person who lived it
Drop the idea that your journal must be a 'real journal'; accept simple entries like 'walked home in the rain' as valuable records.
Simple entries can become weirdly valuable later.
one person who lived it
Journal your self-improvement journey publicly online to hold yourself accountable and stay committed.
It helps to hold you accountable and stay committed.
2 people, independently
Read old journal entries to notice patterns, significant moments, and emotions about yourself.
It is special to see patterns and fun to remember; it prevents a boring retirement by letting you live your life again.
2 people, independently
Journal about your habits, diet, and self-knowledge to measure improvement and foster maturity.
Measuring habits reveals how much you have improved compared to your past self.
2 people, independently
Physically write your feelings in a journal for 5 minutes, timing yourself.
This helps unload feelings and provides material to look back on for reflection.
one person who lived it
Sit down at the end of the day to reflect on what happened, deconstructing events to create cohesive memories and track personal growth.
It helps read future memories for fun and observe how you are growing into the person you want to be.
one person who lived it
Journal with pen and paper to reflect on who you are becoming.
One person found analog journaling more nourishing for the brain than digital.
one person who lived it
Create a written plan and journal to structure your self-improvement efforts.
Without planning, you are likely to spin your wheels without making progress.
one person who lived it
If you want to find recurring themes in your behavior, try stream-of-consciousness writing for ten minutes each evening before bed.
One person reported that this simple practice surprised them by revealing many recurring themes.
one person who lived it
Keep a garden journal recording what you planted, what you liked, and what you will not do again.
It allows you to flip back through reminders for future planting seasons.
one person who lived it
Frame journaling as actively shaping your mindset rather than a chore you 'should' do.
It feels different and provides more purpose behind the action.
one person who lived it
Start daily journaling as a small self-improvement habit.
It feels good.
one person who lived it
Try the 'free writing' technique described in Mark Levy's book 'Accidental Genius' for creativity exercises.
It helps a lot with thinking and creativity.
one person who lived it
Journal consistently to identify patterns in your daily life.
Consistent journaling helps reveal day-to-day patterns, which aids self-improvement.
one person who lived it
Review journal entries regularly, such as once a week, month, or quarter.
Reviewing takes time, so doing it regularly is advised.
one person who lived it
Record one specific thing you learned each day to build a personal resource for identifying patterns in your interests and habits.
It reveals trends in book preferences, habit-building motivations, and emotional triggers.
one person who lived it
Use a simple text file for journaling to avoid distractions from formatting features found in word processors.
Without formatting functions, you cannot be distracted by layout, keeping focus on typing and writing.
one person who lived it
Hook your journaling habit onto an existing habit, such as brushing teeth or eating breakfast, by doing it immediately before or after.
This builds the habit of journaling with a physical association.
one person who lived it
Track your progress daily in a journal.
to maintain accountability and awareness.
- one person's method
one person who lived it
- Keep a weekly goal journal to review successes and failures regarding current goals and reflect on necessary changes.1
cleaning, tasks, home, work30
Periodically reorganize the furniture in your living or work space.
Aim to show up for just five minutes by making the task stupidly easy.
Making it easy leads to doing more.
one person who lived it
Do a nightly declutter of five items with your child to shift attitudes toward buying things.
One parent reported this changed their attitude about buying stuff over two months.
- This is one person's experience with a six-year-old.
one person who lived it
Unplug your TV or computer to reduce distractions.
One person found this led to a cleaner, more organized apartment and more time spent outside.
- One user noted that simply unplugging was insufficient and they needed to get rid of the device entirely.
one person who lived it
Clean a little every day to make small tasks easier than large cleaning fiascos.
Handling a few dishes or light dusting daily is easier than dealing with a full sink or weeks of dust buildup.
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Accept that some people require a little clutter to feel comfortable; too much neatness may make a home feel like a hotel or guest room.
Too neat or minimalist spaces can feel impersonal.
- To each their own
one person who lived it
If you live in a small space, try a 5-minute daily 'rush cleaning' to put items in place and open windows.
It can make a difference in the state of your home.
one person who lived it
Reframe cleaning as the means to create a conducive environment, not the end goal itself.
Looking at cleaning as the end rather than the means can lead to severe procrastination due to fear of what comes next.
one person who lived it
Split cleaning tasks into five-minute intervals rather than doing one task until finished to maintain momentum.
It helps when you cannot stand to do a single task for a long duration.
2 people, independently
Periodically reorganize the furniture in your living or work space.
This fosters a feeling of renewal, boosts motivation, and improves mood for about a month.
- One person reported that slight changes torment them and they cannot stand change.
4 people, independently
Dress up at home.
It is described as a minor change that may influence mindset.
one person who lived it
Account for the time required for simple tasks like putting on shoes (getting socks, locating shoes) rather than treating them as zero-time events.
Treating these actions as instantaneous often leads to being late.
one person who lived it
Clean while listening to a specific long song (e.g., Bohemian Rhapsody) to create a timed ritual.
The length of the song matches the time needed to keep things clean, and the ritual helps especially if feeling down.
one person who lived it
Put yourself in others' shoes to realize how not tidying up creates extra work for them.
Realizing this leads to learning domestic skills like washing and becoming more independent.
one person who lived it
Clean behind furniture, such as couches, to reveal hidden messes.
One person reported that doing so made the space look much better.
one person who lived it
Help with low-effort household chores like cooking, taking out the trash, or grocery shopping.
It takes zero willpower and helps you learn life skills.
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Record a timelapse of yourself cleaning to see the work compressed into seconds.
Seeing the results can be satisfying and motivating.
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Listen to interesting podcasts while cleaning to keep your brain occupied and prevent boredom.
It keeps the brain occupied so you don't put the task down, allowing you to go on auto-pilot.
one person who lived it
Get all laundry done before returning from a trip.
One person hates traveling with dirty laundry.
one person who lived it
If you work from home, wear fresh, nice clothes daily rather than athleisure.
one person who lived it
Use laziness as a motivator to learn skills that automate monotonous tasks.
It prevents suffering through hours of repetitive work.
one person who lived it
Focus on finding and maintaining flow for critical tasks, even if it means reducing socializing temporarily.
Completing these tasks makes the rest of your life lighter.
one person who lived it
Before engaging in an activity, ask if it benefits you or provides a sense of accomplishment.
Accomplishing tasks makes one happier than zoning out.
one person who lived it
Use cleaning as 'productive procrastination' to avoid larger tasks.
Cleaning is easier than the task you are supposed to do, can be started immediately, and has a noticeable outcome as soon as it is done.
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Put items back in their proper place immediately when you see them out of order.
It prevents mess accumulation and reduces the amount of cleaning required later.
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Perform a digital declutter by cleaning up phone apps, unsubscribing from emails, and organizing your calendar.
It is equally valuable to other forms of decluttering.
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Perform monthly maintenance tasks such as cleaning AC filters, cleaning makeup brushes, and changing bedsheets.
keeps me feeling better
one person who lived it
Reorganize tasks into smaller, manageable units to boost productivity.
It makes things more manageable and increases productivity.
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Listen to music while performing physical cleaning tasks to generate endorphins.
It acts practically as a workout.
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Bundle cleaning with low-concentration activities like listening to an album or podcast.
Cleaning is often boring and repetitious.
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Put items away immediately instead of putting them down to keep your home tidy.
3 people, independently
Use community center weight rooms if they are available to you.
They are free.
- Only if available to you
one person who lived it
Meal plan and prep to control food expenses and avoid takeout.
Food is a biggest controllable expense; cooking in batches cuts down on food costs and stops ordering takeout when tired.
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Avoid prepared foods in grocery store deli sections.
They are like restaurants disguised as groceries and cost almost the same as take-out.
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person, social, shift, act27
Deliberately slow down your speech or insert a brief pause before answering to allow time for thought.
Take cold showers, potentially ending with a short cold period after warming up.
Uncomfortable situations help you step out of your comfort zone.
- They may not be effective if you live in a warm country.
2 people, independently
Try a 10 to 20 minute mindfulness and full body relaxation scan.
It acts as a magical reset button.
- It may be hard at first.
one person who lived it
Deliberately slow down your speech or insert a brief pause before answering to allow time for thought.
It compels you to halt and reflect, reducing reactive responses and allowing room for better options.
3 people, independently
Use a starting ritual like the 5-second rule to get out of your head.
Getting out of your head helps a lot.
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Start with small, manageable steps, such as recording one-minute videos, if facing uncomfortable tasks feels too hard.
Starting with short durations makes the task feel less hard.
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Meditate and stay present.
Helps take some distance from negative thoughts.
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Walk outside to feel calm and relieved.
One person found this helpful for calming down.
one person who lived it
Start small with 'baby steps' if you have a history of failing at big challenges.
One person found they failed every time they put big challenges on themselves; taking smaller steps helps you get there.
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Accept 'good enough' outcomes, such as ordering takeout occasionally, to reduce stress.
One person reduced their frequency of ordering takeout by becoming friends with the concept of 'good enough'.
- This is one person's perspective on perfectionism.
one person who lived it
Improve your non-verbal communication by keeping your back straight, avoiding crossed arms or legs, and smiling.
Getting non-verbals right helps a lot.
one person who lived it
Realize exactly when you are biting to turn the subconscious action into a conscious one, allowing you to stop before actually doing it.
Becoming instantly aware of the start of the action allows you to interrupt it.
one person who lived it
Sit in silence to confront unprocessed thoughts instead of using noise to avoid them.
Silence becomes less horrible over time; constant noise is often a strategy to avoid internal mess.
one person who lived it
Analyze how social media makes you feel to change your perception of its benefits.
Reflecting on whether it makes you feel good helps shift your attitude toward it.
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Shift your focus from needing something to say to being genuinely interested in hearing what others have to say.
Asking good questions and showing interest allows you to carry conversations.
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Strictly monitor what you eat and drink lots of water.
One person found their demeanor reflected their eating choices in an unprecedented way.
one person who lived it
Be more daring and put yourself into social situations or take action despite fear.
One person reported that forcing themselves to act while scared eventually allowed them to go anywhere without fear.
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Shift your mindset from 'I ought to exercise' to 'I am someone who takes fitness seriously'.
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Change your perception of yourself to act congruently with desired traits.
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Make eye contact and act confidently to improve social interactions.
It leads to much better outcomes.
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Breathe consciously during stressful events like airplane turbulence.
One person described deep breathing until the event was over as magical and a game changer.
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Re-work out whether you are introverted or extroverted based on whether social interaction makes your day meaningful.
One person realized they were more extroverted than thought because conversation made their day meaningful.
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Go to the gym consistently until it becomes a pleasant, automatic part of your life.
One person reported their body eventually took itself there automatically, no longer associating it with dread or soreness.
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Take improv classes and observe others' behavior consistently to avoid isolation.
Consistent practice and observation help prevent feeling isolated.
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Reframe setbacks as data points rather than failures, analyzing what conditions triggered the old pattern instead of asking why you failed.
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Pause to notice a specific moment of awe or calm in real time, noting physical/emotional feelings and a new detail, instead of listing gratitude items.
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Give yourself permission to try new things despite others' opinions, accepting that you may look foolish or inexperienced.
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Focus on lowering stimulation inputs rather than trying to 'fix your life' dramatically.
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Listen to the soundtrack of a childhood game instead of replaying the game itself to preserve positive memories.
Replaying the game can ruin it for you.
- Some great old games hold up well.
- You may not know the soundtracks if you always played on mute.
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Feel free to play video games if you enjoy them; do not equate them with harmful substances like junk food or pornography.
Video games are an artistic medium, distinct from 'jerk-off fuel' and junk food.
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If you suspect autoplay is driving your viewing habits, check your watch history to see if more than half of your time was spent on content you don't remember choosing.
Unconscious consumption via autoplay can cause your evening to disappear without providing relaxation.
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Be conscious and deliberate about choosing vices and entertainment rather than mindlessly consuming endless content.
Being disciplined doesn't mean no more fun is allowed.
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Use browser versions of social media instead of apps to reduce autoplay videos and meme consumption.
Browser versions lack autoplay videos and make replying more difficult, reducing mindless consumption.
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Tell yourself you only need to do a 10-minute walk or workout to overcome laziness and keep your word to yourself.
One person used this to maintain integrity with themselves when feeling inactive.
- This is one person's approach to overcoming inactivity.
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Run slowly for 30-second intervals during a walk to gradually build up to running the entire distance.
One person progressed from these intervals to running their whole walk and eventually training for a marathon.
- This is one person's progression story.
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If you struggle with maintaining willpower, accept that taking a step backward is necessary to gain two steps forward.
Accepting partial progress helps you drop less when you eventually fall off your path.
one person who lived it
Walk in your neighborhood daily to build a routine and discover if you enjoy walking enough to try hiking.
Daily walks helped one person realize they liked walking, which led them to start taking hiking vacations.
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Listen to audiobooks while running to motivate yourself to run further.
The desire to keep listening encourages running further.
one person who lived it
music, playlists, years, playlist12
Make a 'best-of' playlist for each year to act as a time capsule for nostalgia.
It allows you to dip into past years and listen to stuff you loved then.
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Turn off your YouTube watch history so the app shows no suggestions when you open it.
This was a life-saver for me
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Occasionally listen to music you were into more than ten years ago.
It can bring back vivid memories and emotions, helping you see how you have changed.
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Put your entire music library into one playlist and use shuffle to ensure you hear all songs.
Making standard playlists can still cause you to miss many songs.
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Keep written copies of playlists you make now so you can rebuild them later via streaming services.
Music can be a primary joy for loved ones with dementia or other conditions.
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Embrace the memories associated with music, whether good or bad.
These memories contribute to who you are.
one person who lived it
Create a recurring calendar event for 'On This Day' linked to a document where you log minor accomplishments and details for that date.
This allows you to easily revisit past years.
one person who lived it
If you use seasonal playlists, select your favorite songs from them and add them to a special playlist reserved for international trips.
Certain songs remind you of specific times or places in your life.
one person who lived it
Use specific albums or soundtracks to anchor memories of significant life events or travels.
Listening to the music later can remind you of those experiences.
one person who lived it
Leave earlier for transit to avoid missing connections, especially when missing them is expensive.
One person missed many trains after moving to Switzerland and now leaves early because it is too expensive not to.
one person who lived it
Create playlists based on specific locations or moves rather than just time periods.
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Pause YouTube history to stop recommendations for YouTube Shorts.
one person who lived it
swear, swearing, words, giving26
Replace swear words with humorous, absurd, or antiquated substitute words to break the habit while maintaining expression.
Stand up for yourself nicely by saying 'No thanks'.
Putting yourself first is okay.
one person who lived it
Speak less overall and only when necessary to reduce opportunities for swearing.
The less you speak, the less you swear.
one person who lived it
Replace swear words with humorous, absurd, or antiquated substitute words to break the habit while maintaining expression.
It can make you laugh and help you stop swearing by avoiding sounding like a moron.
- One person felt they sounded like an idiot using mild substitutes like 'fudge' or 'shoot'.
- Some find this method silly or absurd.
7 people, independently
- Begin by withholding one specific swear word at a time or substituting your most common ones.3
Say no to friends and strangers without giving reasons, over-explaining, or feeling bad.
It feels good.
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Pause before speaking to prevent emotions like anger from driving your word choice.
Pausing stops emotions from getting in the way of your thoughts.
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Limit profanity in everyday talk so that rare usage feels more impactful and conveys seriousness.
Overuse dilutes the meaning of swear words; reserving them helps make points or show intent.
4 people, independently
Delay the urge to crack joints or fidget until you are in a private setting, anticipating that the release will feel more satisfying.
It prevents annoying people around you and results in an especially satisfying crack later.
one person who lived it
Distance yourself from people who do not interest you, as this is fair to both parties.
It is fair for both you and them.
one person who lived it
Be aware that frequent swearing may lead others to perceive you as easily frustrated or unreliable.
People may decide you are not a 'go to' friend if they think you get frustrated easily or act out of habit.
one person who lived it
Uninstall the app and delete its data to create enough friction that reinstalling feels like too much work.
The effort required to reinstall makes it easier to avoid using the service.
one person who lived it
Resist impulses consistently to reclaim control over yourself.
Giving in to an impulse strengthens it, while resisting weakens it.
one person who lived it
Install software blockers that are difficult to disable to create barriers against access.
The goal is to add enough friction, not to make it impossible.
one person who lived it
Think about someone who annoys you every time you fart.
It instantly improves your mood.
one person who lived it
Text a friend before and after using your computer to establish boundaries.
This practice helps tremendously.
one person who lived it
Adopt substitute words used by family members to associate the act with positive feelings.
It reminds you of them and makes you feel better.
one person who lived it
Stop listening to music with heavy cursing and switch to podcasts or other media without profanity.
This was a driver in reduction for one person.
one person who lived it
Put money in a swear jar every time you swear to create a financial disincentive.
3 people, independently
Write without a strict frequency, treating it as liberating rather than an imposition.
Taking it as liberating rather than an imposition is key.
one person who lived it
If you struggle with this habit, try adopting an identity that inherently rejects it, such as viewing yourself as an 'Intellectual'.
- This is based on one person's experience.
one person who lived it
Immediately correct yourself out loud by repeating the phrase with a clean substitute.
4 people, independently
Practice monitoring your speech to reduce swearing; one person reported it took two months of consistent effort to get a ten-day streak without swearing.
one person who lived it
Write in your native language if writing in another language creates friction by requiring more time to find the right words.
- Unless you are specifically practicing another language.
one person who lived it
Read books to expand your general vocabulary, giving you more precise and meaningful words to use instead of generic swear words.
Reading improves vocabulary and speaking competency, leading to fewer obscenities because swear words are non-specific.
one person who lived it
Avoid using sanitized substitutes like 'frak'; say the actual word or say nothing at all.
Sanitized substitutes can be perceived as annoying or insincere.
one person who lived it
Reframe stopping swearing as protecting yourself from a damaging mindset rather than simply following a rule.
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Place exercise clothes and sneakers next to your bed and dress before going to the bathroom to ensure you start exercising immediately.
One person described this as the best trick to get outside and start walking before brushing teeth.
- This is one person's preferred method.
one person who lived it
Bike to work to get exercise, meditation, and time away from cars twice each day.
It provides exercise, meditation, and avoidance of cars.
one person who lived it
Wash your bed sheets if you are crying or feeling down.
You will feel much better crying in fresh sheets.
one person who lived it
Rock back and forth while using the toilet.
It drastically improved quality of life.
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Put your toothbrush on your desk.
Makes it less common to miss brushing, especially during low periods.
one person who lived it
Pre-sort cutlery in the dishwasher to make unloading faster and easier.
It changes unloading from a chore to being done quickly.
one person who lived it
Use a bidet for hygiene.
It saves on toilet paper, is faster, more hygienic, and leaves you feeling clean without itchiness.
2 people, independently