Journal
Evidence-grounded long-form.
Essays on sleep, panic, breathing, and the practice of mindfulness, with the citations underneath. Written for the reader who wants to know why, not only how.
More from the Journal
Panic
6 min
What to listen to after a panic attack
Too depleted for a voice, too wired for silence. What the hour after actually needs, and why that piece is free.
August 22, 2026
Programs
6 min
Can you do MBSR without a teacher?
Most of the 8-week MBSR course works self-guided. Three parts need a live teacher. Which is which, stated plainly.
August 10, 2026
Work
6 min
Overworked, unrewarded, and never quite home.
You gave the job the evenings and the weekend. The research on what comes back has a name, and a bill.
July 5, 2026
Work
5 min
When you're the boss, the day never says done.
Open loops are loud on purpose. You don't have to close them tonight. You have to plan them.
July 3, 2026
Panic
6 min
What actually helps during a panic attack.
Physical, not cognitive. Exhale, not inhale. Decided in advance. The ten-minute playbook, from the research.
July 2, 2026
Panic
6 min
The panic hangover: what happens after the attack ends.
The attack is ten minutes. The aftermath is where panic disorder grows. Almost nobody builds for it.
July 2, 2026
Panic
6 min
Derealization: the part of panic nobody talks about.
Feeling unreal is one of the most common anxiety experiences there is. It needs a different door than racing panic.
July 2, 2026
Sleep
6 min
For the brain that will not stop when the lights go off.
Trying to stop thinking is thinking. What works is scheduling the worry, defusing from it, or boring it offline.
July 2, 2026
Sleep
5 min
Why your sleep meditation keeps waking you up.
A completed sleep session is a failed sleep session. Why the endings are broken, and what we left out.
July 2, 2026
Programs
5 min
Why you quit your last meditation app.
You didn't fail meditation. You were handed a library when you needed a path.
July 2, 2026
Programs
6 min
What eight weeks of mindfulness actually does.
Moderate evidence, real limits, no candles. What the meta-analyses actually show after eight weeks.
July 2, 2026
Programs
6 min
Pregnancy anxiety is real. The apps for it mostly aren't.
Anxiety is at least as common in pregnancy as depression, and far less discussed. A companion, not another schedule.
July 2, 2026
Sleep
6 min
Non-sleep deep rest: the recovery you don't have to fall asleep for.
Too tired to function, unable to nap. NSDR is built for exactly that gap, and it can't be failed.
July 2, 2026
Mind
7 min
"Is this it?" — the midlife question nobody warns you about.
The dramatic midlife crisis is mostly myth. The quiet dip is nearly universal, and for most people it lifts on its own.
July 2, 2026
Mind
6 min
Your memory is a terrible historian. Your year in pixels isn't.
Your memory keeps the best moment, the last moment, and how you feel today. It skips the rest. A written log does not.
July 2, 2026
Breathing
7 min
Cyclic sighing: the Stanford-tested breathing technique that outperformed mindfulness on mood.
Five minutes a day for a month. Two short inhales, one long exhale. It outperformed mindfulness.
July 1, 2026
Sleep
11 min
Why 3 AM wakings need different content than bedtime, and what to look for instead.
The middle of the night is a different cognitive state from bedtime. Most apps do not treat it that way.
July 1, 2026
Panic
10 min
Nocturnal panic attacks: what actually helps in the moment.
Waking in full panic, with no nightmare to blame. Common, clinically recognized, and rarely built for.
July 1, 2026
Breathing
9 min
Why "take a deep breath" is the wrong advice for panic.
The most common calming advice makes panic worse. The literature has known for twenty years.
July 1, 2026
Work
6 min
Toxic workplace anxiety: when the alarm is accurate.
Sometimes the anxiety is not the problem. Sometimes it's the measurement. What helps now, and what only leaving fixes.
July 1, 2026
Work
6 min
Freelance anxiety: the uncertainty is the job.
The old anxiety had a face and a floor plan. The new one has a spreadsheet, open at 3 AM.
June 29, 2026