Coming soon
Running with Llamas
A calm, evidence-informed guide to building a better life at your own pace. By Martina. Otis, a llama, is the guide.
No price yet, and no buy link. The book is not on sale from this site.
Heart Onward
Keep moving, led by the heart.
Small, evidence-informed steps at a steadier pace.
What Heart Onward is
Heart Onward is a self-help house. The work is a smaller next step, tied to a life you can actually live this week. Findings in the book describe groups. They do not predict your week.
- A hinge, not a speech. Name a cue the day already contains, and an action short enough for a tired evening.
- Evidence, with the limit attached. A study can be real and still not be a promise. The journal notes keep the limit next to the number.
- Education, not care. The practices are not a reason to wait. If you need a person, the help lines are the page for that.
Notes from the book
Six starter articles. Each one stays inside a sourced chapter of Running with Llamas. They are not the book, and they are not treatment.
A plan with a hinge
An if-then sentence raises the odds of a small action. It does not hand you a new personality.
A wake time is not a treatment
Ordinary sleep habits are weaker than the care chronic insomnia actually has.
Ten minutes, not a magic step count
Ten thousand steps is not a scientific finish line. A short walk still counts.
A longer exhale is a brake
A few slower breaths may take the edge off. They do not treat an illness.
One specific message
Stronger relationships go with higher odds of survival. A text is not a dose, and it is not a housing policy.
The real size of a gratitude list
A short list can be a light evening note. It is a weak plan for depression or anxiety.