Tribe Cheatsheet
The Tribe Cheatsheet Contents I. How to Use This Page II. Quick Reference Index III. Ostrom’s Commons Design Principles IV. The Synchronising Practices V. Finding and Joining Healthy Community VI. Building Community From Scratch VII. Helping Others Through Change VIII. The Tribes vs Cults Quick Check IX. The Dunbar Layers X. Common Failure Modes XI. […]
Unity Resources
Unity Resources The Unity Literature Landscape The literature relevant to community as a tool for collective change spans several distinct bodies of work that rarely sit on the same shelf: the big-history accounts of how human cooperation built civilisation, the evolutionary biology of cooperation, the empirical study of how communities govern shared resources, the social […]
The Basics of Habit
The Basics of Habit Contents I. What Habits Are II. The Cue-Routine-Reward Loop III. The Basal Ganglia and Dorsolateral Striatum IV. Procedural Memory and Where Habits Live V. Limbic Friction VI. The Lally 2010 Research in Detail VII. Identity-Based vs Goal-Based Habits VIII. The Dopamine Architecture of Habit IX. Wanting vs Liking (Berridge) X. The […]
Becoming the Architect
Becoming the Architect Contents I. The Architect Mindset II. The Four Laws of Behaviour Change III. Environment Design IV. Implementation Intentions V. Habit Stacking VI. The Two-Minute Rule and Friction Reduction VII. Commitment Devices and Contracts VIII. The Huberman 21-Day Install/Test Protocol IX. Phase-Based Scheduling X. Reward Architecture for Installation XI. Breaking Bad Habits Properly […]
Sapien Automation
Sapien Automation Contents I. Why This Page Is Uncomfortable II. The Big Picture: Why Humans Got Automated III. The Dopamine Staircase Revisited IV. The Variable Reward Schedule V. The Smartphone as Designed Manipulation VI. The Attention Economy VII. Addiction Architecture vs Ordinary Habit VIII. The Wanting-Liking Dissociation in Modern Products IX. The Cigarette Industry Parallel […]
The Habit Rabbit Hole
The Habit Rabbit Hole Contents I. The Dopamine Architecture Deep Dive II. The Reward Prediction Error Mechanism III. Wanting vs Liking Extended IV. The Dopamine Staircase Across Activities V. Intrinsic vs Extrinsic Reward Architecture VI. Cold Exposure for Sustained Dopamine VII. Phase-Based Scheduling Extended VIII. Task Bracketing and Procedural Memory Deep Dive IX. Linchpin Habits […]
Habit Building Cheatsheet
Habit Building Cheatsheet Contents I. How to Use This Page II. Quick Reference Index III. The Atomic Habits Four Laws IV. The Inversions for Breaking Bad Habits V. The Biohacker Six-Step Protocol VI. The Huberman 21-Day Install/Test Protocol VII. Phase-Based Scheduling VIII. The Beginner Onramp IX. Selecting Your First Habits X. Habit Installation Troubleshooting XI. […]
Habit Resources
Habit Resources The Habit Literature Landscape The habit field sits at the intersection of behavioural neuroscience, cognitive psychology, addiction medicine, behavioural economics, and applied self-help. The literature ranges from rigorous empirical work to popular accounts that have oversold their claims. The landscape worth understanding before reading deeply. The well-evidenced material: Wendy Wood’s habit psychology research, Ann […]
Temperature Therapies
Temperature Therapies Contents I. How to Use This Page II. Quick Reference Index III. Foundational Heat Protocols IV. Foundational Cold Protocols V. Contrast Protocols VI. Sleep-Specific Protocols VII. Performance Protocols VIII. Recovery Protocols IX. Mood and Mental Health Protocols X. Immune Support Protocols XI. Hydration and Electrolytes Practical Guide XII. Acute Anxiety Intervention Protocols XIII. […]
Thermoregulation Rabbit Hole
Thermoregulation Rabbit Hole Contents I. The Hypothalamic Thermostat in Detail II. Brown Adipose Tissue Deep Dive (including hibernation comparative biology) III. Heat Shock Proteins Deep Dive IV. Cold Shock Proteins Deep Dive V. The Heller Palm Cooling Research (with the tripling performance findings and the cool mitt protocols) VI. Cooling Methods That Don’t Work (the […]