Joe Blogs
The mechanism, the evidence, and the protocol — one pillar at a time. No lists of 20 hacks.
Carbon dioxide builds up fast in a closed room full of people, and at levels you'll hit within an hour it measurably hurts complex decision-making. The fix costs nothing.
3 min read
Roughly every 20 to 30 minutes, for two minutes, at an easy pace. How often matters more than how much, and a morning workout doesn't buy you out of it.
2 min read
Reading a Slack ping takes ten seconds. Getting back into focused work afterward takes around twenty-three minutes. That gap is where your day goes.
2 min read
Caffeine has a half-life of five to six hours, so a 3pm coffee is still working at midnight. Here's the cutoff that protects your sleep, and why the morning cup matters less than you think.
4 min read
The 3pm slump is a predictable dip in your circadian alerting signal, not a lapse in discipline. Here is the mechanism and the three-part fix.
2 min read
Small choices compete with important ones for the same attention. The fix is to make fewer of them, on purpose.
3 min read
One short, evidence-based email a week. No fluff, no “journeys.”
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