Insights & Research

    Evidence-based insights on coaching effectiveness and behavioral change.

    photography of lighted table lamp near dim room

    The 11pm hunger that isn't really about food

    One hormone signals both sleep pressure and appetite, and a short night raises it

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    A feeling is information, not noise

    The research says emotions are structured, differentiated signals, not undifferentiated static

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    A monochrome living room at night: an empty sofa, a single floor lamp still lit, shelves in soft shadow

    The loop that keeps the light on

    Why a depleted evening reaches for the phone, and why that costs the next one

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    The kindness that doesn't let you off the hook

    Why self-compassion feels unearned, and what the evidence actually says it does

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    The yes that arrives before you weighed it

    Stress doesn't stop the choosing. It changes who in the brain does it.

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    Concentric ripple rings spreading outward across a still grey water surface from a single drop

    Slow breathing does two things, not one

    The calm that follows three slow breaths, and the quieter shift underneath it

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