Habit Sprints, Keystone Habits, and the Anti-Shame Framework

Episode 7 is packed with practical levers: why stress pushes you into old habits, how to run two-week habit sprints like a scientist, and how to design around nighttime willpower crashes. We cover keystone habits (exercise, morning light), chronotypes and activity-time fit, and a one-page energy audit that reveals when you actually have your best focus. We close with the neuroscience of shame vs. guilt—and why real change comes from feeling good, not feeling bad.

Episode metadata supplied by the publisher feed · Published Jan 21, 2026

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