Research Notes

People high in self-control report using it less. What the research says drives follow-through: smaller near-term goals, if-then plans and visible progress.

Hiding a feeling does not reduce it. Three research-based steps for hard moments: name the feeling, check how you are reading the situation, and choose the next move.

The 10,000-hour rule misreads Ericsson’s research. What deliberate practice is, how much it explains, and one fifteen-minute exercise for the skill you are working on now.

Screen time counts minutes. It cannot tell you what those minutes were for — whether the phone was working as a tool, or as an interruption.

Focus is not only a matter of discipline. The environment around the work shapes where attention goes, and it can be redesigned.