When you lay your head down to sleep, think about what you’re grateful for. Go over the day looking for good things that happened for you.

Good things might be surprisingly easy to find. You can also plant some seeds of gratitude ahead of time by writing a gratitude list shortly before going to bed.

It might feel surprisingly natural to end your day this way, going over the day once more and finding the good in it.

Finding things to be grateful for is calming. It helps you feel safe and secure, and it helps you fall asleep. It’s…


New Year’s Energy is magical. But, as we all know, it vanishes within a few days or weeks of New Year’s Day. How can we keep it going throughout the year?

Well, what is it that makes New Year’s Day so exciting? It’s a new start. It’s the beginning of a period, 365 days, that is short enough to be planned, but long enough to make substantial progress. So it’s easy and natural to think of meaningful changes you can make in this clearly defined time period. “I will lose twenty pounds this year.” …


A good idea to start the new year with is the minimal habit, starting a habit incredibly small so you can make it habitual. Take the seven minute workout. Though it’s fairly minimal to start, it could still be intimidating. The seven minute workout is typically made up of 12 different exercises, done for 30 seconds each. So the minimal habit to start with could be to use a seven minute workout app (I like Seven), and just do the first exercise, which takes just thirty seconds. You might do more, but anything beyond the first exercise is extra. …


You feel kind of dull and sluggish, but don’t really pay attention to it. A notification pops up on your phone: You have not been getting enough sleep. You’ve averaged 6.5 hours of sleep the last 7 days. Based on your recent sleep patterns, you should aim to sleep from 11–8 tonight. Want a reminder?

You’re slogging through an afternoon at work. You keep getting distracted and getting up. You’re not in a flow state. You get a notification: Are you struggling to focus? Try this 10-minute workout, or a 15-minute walk.

You’ve been working a lot lately, and letting…


Journaling is a wonderful daily practice. It has many benefits, like helping solve problems and calm the mind. The benefits have been covered thoroughly, many times, in many places. This article covers the benefits well. But how many people do it? It seems rare. I wasn’t able to quickly get a rough estimate from the Internet, but I’d guess no more than 10% of people do it.

Why don’t people do it? It seems hokey or something. It seems like an embarrassing thing somehow. That’s a problem. Another big block is probably that it’s writing.


David Perell recently interviewed Balaji Srinivasan on his podcast. Balaji talked about encouraging the production of writing that leads to big results in the world. Ideas that can lead to starting billion dollar businesses.

More generally, there seems to be a great need for making content translate into results. There’s endless content telling you how to improve your life or make money, but what are the results? We don’t really know. I’ve read a lot of self-improvement related articles and watched quite a few self-improvement related YouTube videos in 2020. These articles and videos make sense as you consume them…


I’ve been learning about different systems of planning days, months and quarters lately. As much as I love software, I’ve begun to wonder if the best solutions for personal planning might actually be simple templates on paper.

One example is the Daily Manifest. This is a simple, one-page template. It gives you three blank spaces for your current ninety day goals, three for your current thirty day milestones, and three for the current day.

It’s so simple, but it makes some key decisions for you. It decides for you that the ideal period for longer term goals is ninety days…


As the new year approaches, I’ve been looking at structured journals, which could also be called planners, and general goal setting and tracking advice. Some of the journals I’ve looked at are Living Your Best Year Ever Journal and the Best Self Journal.

Interestingly, the number three comes up a lot. These planning templates tend to land around three goals for either a ninety day period or the full year, then three main tasks per week, and three main tasks per day.

Why? Three is a very manageable number for our human brains. A set of three goals is something…


There are about 8 billion people in the world. More and more people are escaping poverty. As more and more people live lives free of worry of basic needs like food and shelter, there will be an ever greater need to unlock human potential. To enable people to take advantage of their gifts and live lives of abundance.

At this huge scale, adoption of simple techniques for productivity and organization could be very impactful. If someone comes up with something like the Getting Things Done method and people who use it are on average 5% more productive, and 100 million…


Building a Second Brain is a popular online course and general set of ideas about consuming information more intentionally and creating more. The course is over $1,000. But like similar online courses, they have a kind of funnel set up to give people an idea of the course contents for free.

I recently stumbled on the Building a Second Brain podcast. I listened to it all today. I was blown away by the quality of the podcast. It’s made up of episodes that are just 5–10 minutes long, each packing a lot usable wisdom.

Not only do online courses like this open up flexible education opportunities, they even benefit people who can’t afford them or hesitate to commit to them with these introductory resources.

Coleman Foley

Software Engineer

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