The Journal · 10 articles
Sleep & Recovery
Sleep, stress, mobility and habits that stick.
Caffeine and Sleep: When Should You Have Your Last Coffee?
A sleep study found caffeine six hours before bed still cut sleep by more than an hour. Here's how to set your cut-off.
The 30-Minute Wind-Down Routine for Better Sleep
A simple evening routine that tells your body it's time to switch off.
How Long Does It Really Take to Form a Habit? (Not 21 Days)
A real-world study found a median of 66 days — and that missing a day didn't ruin it. Plus a 30-day habit plan.
The If–Then Trick: The Most Underrated Tool for Sticking to Your Goals
Implementation intentions have strong research behind them. Here's how to write yours.
Sitting All Day? Why Short Walking Breaks Matter
Research suggests brief walks during long sitting periods have measurable benefits. Here's a desk-friendly plan.
Should You Stretch Before Exercise? What a Major Review Found
Static vs dynamic stretching, performance and injury risk — the evidence in plain English.
Slow Breathing: A 5-Minute Tool to Calm Down
What research says about slow-paced breathing, and three simple techniques to try today.
Mindfulness for Everyday Stress: What the Evidence Says
A meta-analysis on healthy adults found meaningful reductions in stress. Here's a beginner's 10-minute practice.
The 120-Minute Rule: Why Time in Nature Is Good for You
A study of 20,000 people found a weekly threshold for nature exposure linked to better health and wellbeing.
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