habit design

A research-grounded guide to the neuroscience and psychology of intrinsic motivation — covering the mechanisms behind why external rewards erode autonomous drive, and the specific conditions that cultivate lasting internal motivation for high performance.

A science-grounded framework for designing a morning routine that actually works — covering the cortisol awakening response, chronobiology, decision fatigue, and a practical step-by-step system for building your optimal morning from first principles.