Foundation

Leaning on your people

Ring the mate who'll put you to work, not the one who'll ask how you are.

Relationships · Practice · members

Responding well to good news

When she tells you good news, stop what you're doing and ask two questions.

Relationships · Practice · members

Talking about sex

Say one thing you want in bed. Pick a night it'll land well.

Relationships · Practice · members

Turning up to the same room

Turn up to the same room every week. Don't go chasing new ones.

Relationships · Practice · members

Losing body fat

Take the fat off your waist, not weight off the scale. Your face shows it first.

Relationships · Practice · members

Asking follow-up questions

Ask about the thing she just said, before the topic moves.

Relationships · Practice · members

Structured exposure for approach anxiety

Approach on purpose, several times a week, and change the setting every time.

Relationships · Practice · members

Darkness / blackout environment

Black out the bedroom. One night of room light leaves your insulin worse by morning.

Recovery · Practice · members

Evening light avoidance

Go warm and dim after dark. The colour matters more than the brightness.

Recovery · Practice · members

Morning bright light

Sit in front of a 10,000-lux box for 30 minutes when you wake up.

Recovery · Practice · members

Sleep restriction therapy

Cut your time in bed down to the hours you actually sleep. Ride out three ugly weeks.

Recovery · Practice · members

Slow-paced breathing and HRV biofeedback

Six breaths a minute, any time you're wound up. Don't pay a subscription for it.

Calm · Practice · members