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If you were one of those nerd kids who always found filling in Scantrons satisfying, you’ll love this printable habit tracker. Created by reddit user u/Propelissa, it’s a complete 2021 calendar in fill-in-the-bubble format.Read more...

This week we’re getting advice on how to make our New Year’s resolutions stick with help from Pulitzer Prize-winning journalist Charles Duhigg. Listen to hear Charles share multiple science-backed strategies we can use to enhance habit formation, transform bad habits into good ones, and how mental models can help us…Read more...

This week we’re joined by Danielle Belton, editor in chief of The Root, and Maiysha Kai, the managing editor of The Glow Up, to talk all things books. More specifically, how to read more of them in the coming year, and how to upgrade your reading list to get you ready. Listen to hear these two voracious readers talk…Read more...

One of the universal truths of parenting is that at some point, every parent is bound to hear their own parents’ words come flying out of their mouth. “Because I said so, that’s why,” one might retort to a child who insists on more of an explanation than they are due—a phrase that, while infuriating when you’re on the…Read more...

As we hinted last week, our October challenge is an all-around health reset, aiming to help you get all the basics of your health back on track. Today we’re sharing a calendar with something small you can do each day for the next four weeks. Read more...

This week we’re learning how to nail perfect timing with New York Times bestselling author Daniel Pink. Listen to Daniel explain why certain hours of the day are more productive than others, what chronotypes are and how they impact your energy throughout the day, how we can battle the mid-afternoon slump, and why…Read more...

Keeping up a habit every day is a classic hack. Whether you track that with a row of red X’s on a calendar, or you let an app give you badges for consistency, a streak can help you get a habit started. But that’s just the first step. You find out who you really are after you break your streak.Read more...

This week we’re learning how to be better readers with help from librarian and podcaster Margaret H. Willison. Listen to hear Margaret break down how we should rethink our definitions of what a being a “good” or “well-read” reader means, and the tactics we can use to improve our own reading game—from taking advantage…Read more...

If your meditation practice has become just one more thing to check off the to-do list—or if you’ve been trying meditation but haven’t found it as calming as you’d hoped—it might be time to rethink the way you’re approaching mindfulness.Read more...

Before I moved from Seattle to Cedar Rapids, I booked a week-long stay at a Cedar Rapids Airbnb so I could do a “site visit.” I ran a similar test a few years before, when I was considering moving from Seattle to Portland—and although the Portland site visit didn’t convince me that I needed to make a permanent move,…Read more...

If you’ve been thinking about writing a novel, drafting a play, starting a journal or simply keeping a record of what you experienced during this strange pandemic year, you might want to start by making a commitment to get a few words down on paper every day. Read more...

A lot of us have had to put together new daily routines now that we’re working from home, parenting from home, working and parenting from home or simply... um... staying home. Read more...

If you’ve found your daily routine upended by physical distancing, you may be tempted to treat every moment as a staycation. It would be so easy to sleep 14 hours, eat junk food, and let your beard grow out.Read more...

New York Times bestselling author James Clear joins us on The Upgrade this week to help us form important new habits during this panic-stricken time—from grounding daily rituals to finally ditching the habits making us unsafe during the pandemic. James is the author of 2018's …Read more...

We’re coming up on the end of another week of physical distancing and sheltering in place—and, for some of us, that means another week of heightened anxiety, unclear routines, and new bad habits.Read more...

Hello, Upgrade listeners! We’re speaking next week with behavior change expert BJ Fogg, author of Tiny Habits: The Small Changes That Change Everything, for an upcoming episode. So we want to know: what are some habits that you are trying to make or break? What advice can our expert give you on how to reach your…Read more...

In this week’s episode, Alice and Melissa revisit their Upgrades of the Week from past episodes and see how they’ve held up, from chrome extensions to shifts in mindset. There’s a little bit of pride, a little bit of shame, and a whole lot of improvement. You’ll be so perfect by the end of this episode you won’t know…Read more...

Every year, for at least the past four years, I have resolved to spend less time on Twitter. Read more...