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Free mini-course · 6 parts

Motivation That Lasts

A free 6-part course on motivation that survives week three — waves vs. fuel tanks, systems over goals, small wins, honest gamification, self-compassion.

Self-paced and completely free — each lesson is a ~10-minute read and ends with one concrete exercise. All lessons are live. Part of the Motivation & Behavior Change hub.

Start lesson 1

The lessons

  1. Motivation Is a Wave, Not a Fuel TankMost plans fail not because motivation disappeared — but because they were designed only for the days when motivation was high. Here is how to build a plan that works when it isn't.Available now — read lesson 1
  2. Systems Beat Goals: Why Outcomes Alone Don't Sustain ChangeOutcome goals motivate at the start and near the finish. The dip in the middle — weeks two through eight — is where most goals collapse. Process goals and systems address this directly.Available now — read lesson 2
  3. The Science of Small WinsOf all the factors that drive daily motivation, small visible progress is the most powerful — more than praise, external rewards, or even goal clarity. Here is how to design for it deliberately.Available now — read lesson 3
  4. Gamification, Honestly: When Points Help and When They HurtGamification is not uniformly good or bad — it depends entirely on the design. Self-determination theory explains exactly when points and streaks help and when they undermine the motivation they are meant to build.Available now — read lesson 4
  5. Self-Compassion Outperforms Self-Criticism (The Data)Most people believe self-criticism after a setback leads to trying harder. The research says the opposite: self-compassion predicts better long-term outcomes than shame. Here is why, and what to do with that.Available now — read lesson 5
  6. Build Your Personal Motivation SystemFive lessons of frameworks, and now the assembly task: how to combine them into a single coherent system that you can actually use on a difficult day when everything else is telling you to stop.Available now — read lesson 6

Practice each lesson in HabitWin

Every lesson ends with a small exercise — the app is where it becomes a daily practice. A private, offline, gently gamified habit tracker: build or cut back any habit, earn XP & gold, grow a companion, protect streaks with freezes. 9 languages.

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  • No account
Coming soon toGoogle Play