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习惯与专注指南
由 Everen 编辑团队提供的、关于习惯与专注的循证指南。
Why habit streaks break, and how to build one that doesn't
A streak is a measurement that became a motivator, and the swap works right up until the day it breaks. Here is the mechanism behind why counters collapse, and how to build one that survives an ordinary bad week.
The 21-day habit myth, and what replaced it
It came from a plastic surgeon's observation about patients adjusting to a new face — not from any study of habits. Here is how a clinical aside became the most repeated number in self-improvement, and what the actual research says instead.
How long does it take to build a habit?
The honest answer is a range, and the width of the range is the finding: a median of 66 days, with individuals landing anywhere from 18 to 254. Here is what decides where you fall, and why the 21-day figure keeps costing people the habit.
Emotion regulation skills you can practice by journaling
You can't control which emotions arrive, but you can change what happens next. Three regulation skills — naming, surfing, reappraisal — that fit inside a five-minute written practice.
CBT for ADHD: how structured journaling helps focus
CBT doesn't cure ADHD, but its toolkit — thought records, behavioral activation, implementation intentions — targets exactly the planning and follow-through gap ADHD creates.
Mental health vs wellness apps: where they overlap
"Mental health app" and "wellness app" get used almost interchangeably, but they aim at different things. Here's the actual distinction, and why it matters for what you should expect.
Free mental health apps, honestly assessed
"Free mental health app" covers everything from a genuinely useful breathing tool to an ad-funded mood diary selling your data. Here's how to tell which free tier you're actually getting.
Self-care apps: what they actually do for you
Self-care apps range from spa-day gimmicks to genuine daily habit tools. Here's what the honest ones actually do, and how to tell the difference before you subscribe.
How to build a daily self-care routine you don't abandon
Most self-care routines are designed for the version of you who has energy. Here is how to build one sized for your actual worst day — which is the only day the test matters.
The daily mental health check-in that actually sticks
Most people quit a daily check-in in the second week, and almost always for the same three reasons. Here is how to design one small enough to survive a bad day.
Gratitude journaling: a practical guide that isn't just "list 3 things"
Generic gratitude lists lose their effect within weeks. Here's why gratitude journaling actually works, and how to keep it from going stale.
每天 5 分钟的心理习惯如何重建注意力
专注不是意志力，而是一种练习。每日微小的循环比偶尔的大努力更能重新训练注意力。
在应用中养成习惯
Everen 将这些想法转化为 Android 上每天 5 分钟的循环。