Monk mode
How to Wake Up Early: 8 Steps Backed by Sleep Research
To wake up early, move your bedtime first, keep the same wake time every day, get daylight in the morning and keep your phone out of the bedroom at night.
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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Monk mode
How to Be Disciplined: Avoid Temptation Instead of Fighting It
Disciplined people resist temptation less often because they set up their days to avoid it. Here's how to do the same: 8 steps, an example week and research.
Gym
Best Workout Tracker App in 2026: 7 Apps and a Notebook Compared
Hevy, Strong, Fitbod, JEFIT, StrengthLog, Boostcamp and RepZet compared on logging, plans, progress and platforms, plus who each one suits. October 2026.
Monk mode
How to Focus: 8 Changes That Make Concentration Easier
To focus, decide the task before you sit down, put your phone in another room, work in short blocks with planned breaks and protect your sleep.
Monk mode
The Feynman Technique: 4 Steps to Learn Anything by Explaining It
The Feynman technique: explain a topic in plain words without notes, find where you get stuck, fix the gaps and simplify. The 4 steps, an example, the limits.
Gym
Skinny Fat: What It Is and Whether to Cut, Bulk or Recomp
Skinny fat means a normal weight with little muscle. Most beginners should recomp: lift, eat enough protein, stay near maintenance. When to cut or bulk instead.
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.
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.
