The full index
Frameworks
Every named framework pulled from the show — searchable, filterable, and structured down to the steps, examples, and mistakes.
39 frameworks
Automatic Rules
Pre-decide when you are at your best so willpower never has to show up
Relational Mindfulness
Catch the automatic part of you before it speaks, and let the wise adult take the wheel.
The 4-7-8 Breath
Four in through the nose, seven held, eight forced out — twice a day until the nervous system rewires.
Consult Your Resentment
Resentment is a diagnostic instrument: it tells you either to speak up or to grow up.
The Memory-Density Method for a Longer Life
Seek novelty relentlessly so your brain lays down more footage of your own life.
Bedtime Restriction Therapy
Compress time in bed until sleep efficiency hits 85 percent, then walk bedtime back in 30-minute steps.
The 60-for-60 Non-Directive Sit
Sit 60 minutes every morning for 60 days and let the mind empty its own inbox.
The Patrick Stewart Morning Read
Wake 30 minutes earlier and give the first input of your day to a book, not a screen.
When You Get the Message, Hang Up the Phone
A tool that has delivered its message is finished — stop before diminishing returns turn into damage.
Dangerous But Controlled
Harmlessness is not virtue — build the capacity to act, then govern it.
Don't Say What You Know To Be Untrue
Use the conscience as an instrument: it wakes you at four in the morning for a reason.
The Free-Time Learning Test
Prove your passion is real by checking what you study when nobody pays you
The Relational Reckoning
One question decides whether you stay: is what you are getting enough to make grieving what you are not getting worth your while?
The Starting Official Rule for Melatonin
Treat melatonin as a timing signal for time-zone shifts only, and never as a nightly sleeping aid.
The Three-Layer Cure for Covert Depression
Treat the defences, then the depression, then the childhood trauma — skip a layer and it all comes back.
The Five Throwaway Books
Declare the first five attempts unsendable in advance, and the pressure that stops most people disappears.
The Monkey-Mind Mantra
Give the restless mind a pointless job so it stops running the show.
Listen for the Quiet No
Never answer a request in the moment — buy time so your real answer can surface.
The Four Laws of Behavior Change
Make a good habit obvious, attractive, easy, and satisfying; invert to break one
The Graded Sleep Divorce
Sleep in separate beds on a two-week trial while keeping the bookends of the night together.
The Non-Medication Mood Protocol
Exercise, omega-3, cognitive therapy and a gratitude note — with medication kept on the shelf, not on the table.
Managing Openness
Creativity is a niche trait with a price — pair it with low neuroticism or a container.
The Half-Glass Volume Taper
Keep the same number of evening drinks but halve each one, so the habit survives and the fluid load does not.
Identity-Based Habits: Every Action Is a Vote
Decide who you want to be, then cast small votes for that identity daily
The Art of Living Coach
Federer has a full-time coach and Pavarotti had a singing teacher — why would you coach yourself at life?
The Long-Term Hack Design Loop
Do not fight short-term pleasure — engineer the long-term choice so it feels effortless.
The Alcohol Tally Rule
Cap the dose, cap the frequency, and put three hours between the last drink and sleep.
Outcome Over Ego
Notice when you switched from getting it right to being proved right
Career Capital Over Passion
Follow your marketable skills until you're too good to ignore
Reduce the Scope, Stick to the Schedule
On bad days do a smaller version; never throw a zero
Session-to-Principle Harvest
After each session, extract the principle that outlives the problem you just solved
The Annual Review by Questions
Use resilient questions, not brittle advice, to course-correct your life each year
The Written Prediction Audit
Record dated forecasts across asset classes, then grade yourself on a reminder to find out how bad your instincts actually are.
Circle of Us, Circle of Now
Size your time horizon and your circle of concern, then match your partners
Default Settings Self-Awareness Map
Place yourself on two axes, then operate deliberately around everyone else's defaults.
Sustainable Habit Change Through Enjoyment
Only keep habits you enjoy; start tiny, skip what you hate, and stack micro-wins
The 80/20 Principle Applied to Happiness
A vital few relationships, work, and places drive most of your happiness
The Goodnight Things Values Ritual
A nightly four-question ritual that encodes your core values into your kids
The Peer-Review Blind-Spot Scorecard
Have five people who know you rank you, then fix everything under five