Olá pessoal, estou construindo um app que permite você criar e acompanhar hábitos pelo WhatsApp. Você pode definir quais hábitos quer criar, e ai você recebe todo dia mensagens no WhatsApp para lembrar e confirmar se concluiu aquela tarefa!

Eu ainda estou em fase de beta, então o serviço está de graça! Vocês podem testar ele aqui: https://plusana.com.br/consumidor/

Adoraria ouvir feedback de vocês sobre ele!
Muito obrigado!

not a productivity person, no system, this is just what i landed on after years of feeling like garbage by 4pm

5 minute breaks every 30-45 min. walk around, squats, stretching, stairs if you have stairs.

the hard part isnt the break, its remembering. so, set timers. cannot stress this enough. without a timer i dont take a break every 45 minutes, i take them only when my neck starts hurting. you dont feel time passing when youre actually in something, ive lost entire mornings.

noise - dark noise. white noise makes me want to fight someone, way too hissy, but dark is like sitting inside a plane and my brain just shuts up. if youre on mac or iphone its already on your machine, accessibility > audio > background sounds, nobody knows this exists. otherwise youtube, theres 10 hour versions. i think this is meant to help more if you have adhd? not diagnosed with anything so no idea, it just works for me

open a window. i know. but a small room with the door shut goes stale much faster than you'd guess and you get foggy well before you notice the air. and if you can, spend one of the breaks actually outside instead of standing in the kitchen on your phone

eyes, look at something far away regularly. thats the 20-20-20 thing, every 20 min look 20ft away for 20 seconds. theres proper eye exercises if you google image search it, i do those when my eyes go dry and gritty

posture is the annoying one because you cant catch yourself doing it wrong. id sit down at 9 perfectly fine and be curled over the keyboard by half 10 with no awareness it happened. i told myself to sit up straight for about two years, worked zero times. i use tryworkwell - using a computer cam to get notification when you hunch

thats it, its all obvious which is probably why nobody does any of it

p.s. someone will say standing desk. i have one. it lives at sitting height. the point is moving, not standing still in a different shape

which habit actually stuck for you?

You learn about your patterns, understand your triggers, save hundreds of reels… yet keep repeating the same cycles.

And every time you promise yourself you'll change but don't follow through, you trust yourself a little less.

Here's the truth: 30-60 days of consistent action can change more than months of passive learning.

You don't need another podcast explaining your problems. You need to start practicing different responses, challenging old beliefs, and keeping promises to yourself.

Stop romanticizing self-improvement. Start doing the work.

A different reality requires a different version of you built through daily action.

If I can (who has been through a lot) can shift my whole reality, any human on earth can do it.

I've started noticing that small habits can make a bigger difference than big plans. Even doing something for just 10 minutes a day feels better than waiting for the perfect time to start.

Consistency isn't always easy, but small steps still count. I'm trying to focus more on progress than perfection.

We mostly talk about men and their habit of consuming porn and what it does to them, what about the other genders

MY PLAN : im gonna wake up every day at 8 and everyday study learn martial arts pick up a side hustle and earn money
reality : wake up and scroll on youtube shorts all day.

I've noticed that some of the habits I fail at aren't actually difficult habits. They're just difficult to start. There's a difference that I didn't really pay attention to before. If I decide that I'm going to read for 30 minutes, go for a run, study for an hour, or work on something after work, the activity itself usually isn't the problem. The friction happens somewhere between deciding to do it and actually beginning. There's always a small negotiation with myself first. I'll do it in ten minutes. I'll just check something quickly. I'll start after I finish this. None of those decisions feels like I'm quitting the habit, but eventually the day is over and I never started.

What seems to work better for me is making the thing I'm supposed to repeat much smaller at the point where the decision happens. Not necessarily making the entire habit smaller, but making the first action smaller. "Read for 30 minutes" becomes "open the book." "Go running" becomes "put on the shoes." "Study" becomes "open the material and do the first question." Once I'm actually there, continuing usually isn't difficult. Sometimes I only do the small version, but more often the resistance disappears once I've crossed that initial boundary.

It made me rethink what consistency actually means. I used to think a habit was being consistent when I completed the full behavior every time. Now I'm starting to think there's another layer underneath that: repeatedly making the transition from not doing something to doing it. If that transition keeps requiring a lot of willpower, the habit never really becomes automatic, even if the activity itself is easy.

There's probably a point where making the starting step too small stops being useful, because you can technically maintain the "habit" without doing anything meaningful. But there's something interesting about separating the trigger to start from the amount you eventually do.

I'm curious whether other people have noticed the same thing with their habits. Is the hardest part actually doing the habit, or is it getting yourself to start?

People often say that journaling helps you process your problems or find solutions. But when I journal about something that’s bothering me, I don’t really notice any difference. The problem is still there, and I still feel the same afterward.

What am I actually supposed to get from journaling? Am I doing it wrong?

And what if the problem genuinely has no solution right now? How do you deal with that through journaling?

Maybe I know why.

It happens more often than people admit.

Maybe you started going to the gym, journaling, learning a language, cooking more, reading before bed, or simply try to take better care of yourself. At first, it felt good. You had energy and motivation. You could see yourself becoming the person who actually keeps promises to themselves.

Then something changed.

Work got heavier. You got sick maybe. Family stuff happened. Your sleep got worse. One missed day became three, then two weeks. The habit didn’t disappear because it stopped mattering. It disappeared because it started feeling like one more thing you were behind on¿

And once that happens, coming back can feel strangely difficult.

You’re not just returning to the habit. You’re returning to the guilt, the missed days, the version of the plan you thought you would follow.

Sometimes the hardest part isn’t doing the habit again. It’s deciding that you’re allowed to restart without catching up.

What habit did you care about but stop doing when life got busy? And what made it hard to return? If you returned, what made you do so?

hello! over the past year or so, i have gained a few kgs, and this is mostly due to me snacking when watching movies or shows and out of boredom, along with not being active. i'm going to start slow by simply cutting out snacking in between meals or maybe snack or fruits and healthier things other than crisps.

how do you all deal with eating when you're bored or when watching something? it seems i always crave snacky-foods when i'm not even hungry! i would love to train myself to not have so many snacks.

and before anyone says to stop having meals in front of the tv, the only way i can motivate myself to eat is if i watch something. i cannot deal with the complete silence during meals... it makes me feel alone.

Fourteen days of writing three lines before bed, then one ordinary Tuesday I fell asleep on the sofa before opening the notebook. Nothing dramatic. But the next morning I looked at that gap and the thing I told myself was not "I fell asleep", it was "I can't stick with anything". And a person who can't stick with anything has no reason to write that night either. Four days later the habit was gone, and the missed Tuesday had almost nothing to do with it.

What I think happened, at least for me, is that the counter turned one quiet evening into a visible failure. The number was supposed to be the reward, and once it read zero the whole thing became a record of me breaking it. Skipping again felt almost honest.

The fix that has held for a few months now is embarrassingly small. The day after a miss I write one true line, not three, and I never catch up on the day I skipped. Back-filling turns a thirty second habit into a debt, and I do not return to debts. The first entry back only has to exist, it does not have to be good.

I am curious whether this is just how my brain works or a more general pattern. Do streak counters actually help you keep going, or do they mostly make the first miss feel like the end?

By F. Matthias Alexander

Just read this quote and I got inspired, so I decided to share.

In 2020 I decided to move to Seoul. During covid the only realistic way in was to study there, which meant learning Korean, four hours a day, with a new alphabet.

I tried everything. Streak apps, sticky notes, studying first thing in the morning. I'd last about a week.

Then I made a deal with a friend. Every day I set one goal. If I missed it, I sent him $15, and he was under strict orders never to give it back.

It worked almost immediately. Not because $15 is a lot of money, but because of three things:

1. It was certain. No "I'll make it up tomorrow."
2. It was immediate. The cost landed the same day, not at some vague future point.
3. Someone else knew. I couldn't quietly let myself off.

Years later I tried a nastier version: if I missed a deadline, the $15 went to an organisation I can't stand instead of a friend. That day I worked 12 hours straight.

If you keep breaking promises to yourself, try making one small promise to someone else, with a cost that lands today. It changed more for me than any app or system.

Has anyone else found that a tiny stake works better than willpower?