Monk mode
Morning Routine: A Simple Plan That Starts Without Your Phone
A good morning routine is short, happens at the same time daily and starts before your phone. A 10, 30 and 60 minute version, plus how to make it stick.
Small daily habits to become 1% better each day
Free tools
TDEE Calculator: Your Maintenance Calories and BMREnter sex, age, height, weight and activity level to get your BMR and TDEE (maintenance calories), with a row for every activity level. Works in kg or lb.Creatine Tub Calculator: How Many Days Will My Tub Last?Enter the size of your tub and the grams you take each time. You get the number of days it lasts and the date it runs out.Macro Calculator: Protein, Carbs and Fat for Your GoalGet your protein, carbs and fat in grams to lose fat, maintain or gain. Based on your TDEE, a protein target per kg of body weight and 25% of calories from fat.One Rep Max Calculator (1RM): Estimate Your Max From Any SetEnter the weight and reps of a hard set to estimate your one rep max, plus a percentage table to pick your training weights. Works in kg or lb.
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Gym
Maintenance Calories: How to Find Yours and Check It With Your Scale
Maintenance calories keep your weight stable. Estimate them with a formula, then eat that amount for 2 to 3 weeks and let your weekly weight average correct it.
Monk mode
Dopamine Detox: What It Gets Right and What It Gets Wrong
A dopamine detox can't lower or reset your dopamine. The useful part of the trend is cutting easy, high-reward habits at set times and getting used to boredom.
Creatine
Creatine Loading Phase: What the Studies Did and What Skipping It Changes
What a creatine loading phase is, the protocols studies used, how long saturation took with and without it, the side effects reported and what comes after.
Gym
75 Hard Challenge: The Official Rules, 75 Soft and the Risks
75 Hard means two 45-minute workouts, a diet with no alcohol or cheat meals, a gallon of water, 10 pages and a photo daily for 75 days. Rules, 75 Soft, risks.
Monk mode
Pomodoro Technique: How It Works, Does It Help and How to Make It Stick
The Pomodoro Technique: work on one task for 25 minutes, take a short break and repeat four times before a longer one. Steps, what studies say and mistakes.
Monk mode
How to Set Daily Goals You Can Keep: 7 Steps and Examples
Set 3 to 5 daily goals you can measure, tie each to a time and place, and tick them off the same day. Here's how, with examples for steps, sleep and reading.
Monk mode
Best App Blocker for iPhone in 2026: Screen Time, Opal, one sec, Jomo and LockTy Compared
Screen Time is free and enough if you rarely tap Ignore Limit. If you do, a blocker adds friction. What Opal, one sec, Jomo, AppBlock and LockTy do and cost.
Monk mode
How to Stop Procrastinating: 10 Steps That Work When Willpower Doesn't
To stop procrastinating, make the first step tiny, decide in advance when and where you'll start, and keep your phone out of reach while you work.
Monk mode
How to Stop Phone Addiction: 9 Changes That Beat Willpower
Use your phone less by changing your setup, not your willpower: fewer notifications, distracting apps locked at set times and the phone out of the bedroom.
Gym
Arnold Split: The Full 6-Day Program, Who It Suits and a 4-Day Version
The Arnold split trains chest and back, shoulders and arms, then legs, twice a week. The full 6-day program, who it suits, a 4- and 5-day version and PPL.
Monk mode
What Is Monk Mode? A 30-Day Plan That Starts With Your Phone
Monk mode is a set period, often 30 to 90 days, to cut distractions and focus on one or two goals. Start with your phone and rules you decide in advance.
