Simple tools.
Real results.
I'm NR — statistician, indie developer, and founder of oddthree. I write about breathing science, sleep, cycle health, and focus. Evidence-first, no fluff. Built by someone who had to understand the science to build tools around it.
From the studio
Recent posts
Evidence-based writing on breathing, sleep, productivity, and women's health. I'm a statistician who builds apps in this space — I write the research up the way I had to learn it myself.
Why You Can't Sleep: 7 Evidence-Based Fixes That Don't Involve Melatonin
Melatonin is not the answer. Here are 7 strategies drawn from sleep pressure science, circadian research, and CBT-I principles that actually work.
The Physiological Sigh: The Fastest Way to Calm Down in 60 Seconds
A double inhale through the nose, then a long exhale. Stanford neuroscientists say this is the fastest known method to reduce acute stress — often in a single breath cycle.
How to Build Habits That Stick: The Science of Streaks and Consistency
Most habits fail in the first two weeks — not from lack of willpower, but from a flawed system. Here is what the research actually says about why habits break down and how to fix it.
The Science-Backed Morning Routine That Actually Works
Most morning routine advice is pseudoscience. Here's what the research actually says about cortisol, light exposure, cold exposure, exercise timing, and habit stacking.
Box Breathing: The Technique Used by Olympic Athletes and Pilots to Perform Under Pressure
Inhale 4 counts, hold 4, exhale 4, hold 4. Simple — but the science behind why elite performers rely on it is surprisingly deep.
Does Music Help You Focus? What the Research Actually Says
The Mozart effect is a myth. Binaural beats are mostly hype. But the relationship between music and focus is more nuanced — here's what the science actually shows.
How to Prevent Wrist Pain from Typing: An Ergonomics Guide
Wrist pain from typing is preventable. Learn the difference between carpal tunnel and RSI, fix your keyboard angle, and build a desk setup that doesn't break you down.
How to Start Tracking Your Menstrual Cycle: A Beginner's Guide
Your cycle affects energy, mood, skin, and sleep — not just a few days a month. Here's what to track and why it changes everything.
Nasal vs Mouth Breathing: Why How You Breathe Matters More Than You Think
Nasal breathing produces nitric oxide, improves sleep quality, and may boost exercise performance. Here's the science — and what's overhyped.
Dopamine Detox: Myth, Hype, or Science? What Actually Happens When You Unplug
Dopamine detox is everywhere on social media, but the neuroscience tells a different story. Here's what actually happens in your brain when you unplug.
How to Actually Type Faster: 6 Techniques That Work
Most people plateau at 45 WPM and stay there. The gap between that and 80 WPM isn't talent — it's technique and deliberate practice.
Deep Work in a Distracted World: How to Focus for Hours Without Burning Out
Deep work is the ability to focus without distraction on cognitively demanding tasks. Here's the science behind attention residue, ultradian rhythms, and structuring your day.
Breathing Exercises for Anxiety: 5 Techniques Backed by Clinical Research
Five breathing techniques clinically shown to reduce anxiety: diaphragmatic breathing, 4-7-8, coherent breathing, resonance frequency, and SKY. The science and protocols.
The Truth About Sitting Posture: What Ergonomics Research Actually Shows
The "perfect posture" is a myth. Ergonomics research shows movement variability — not rigid positioning — is what prevents pain. Here's what actually works.
PMS Symptoms Explained: What's Normal, What's Not, and What Actually Helps
PMS affects up to 90% of menstruating people, but the line between normal and concerning is often unclear. Here's the hormonal science and evidence-based treatments.
How Screens Disrupt Sleep — and What the Evidence Says to Do About It
Screens before bed disrupt sleep through two mechanisms: blue light suppresses melatonin, and engaging content raises arousal. Here's what actually helps.
Morning Sunlight: Why the First Light of Day Matters More Than You Think
Getting sunlight within the first hour of waking anchors your circadian clock, amplifies your cortisol peak, and sets the timer for better sleep that night.
Breath Counting: The Simplest Meditation for a Distracted Mind
Count exhales from 1 to 10, then restart. When you lose count, return to 1. This simple technique has deep neurological effects on attention and mind-wandering.
Standing Desks: What the Science Actually Says
Standing desks are popular but the research is more nuanced than the marketing. The evidence points to movement breaks — not standing — as the key variable.
Grounding Techniques: How to Calm Anxiety in Under 5 Minutes
Five evidence-based grounding techniques — the 5-4-3-2-1 scan, box breathing, cold water reset, and more — with the neuroscience behind why they work.
The Science of Journaling: Four Formats Backed by Research
Expressive writing, gratitude journaling, implementation intentions, and the daily review — four journaling formats with strong research support and distinct mechanisms.
The Evening Routine: A Research-Based Wind-Down Protocol
A structured shutdown ritual — cognitive closure, light management, temperature, and breathing — that prepares the nervous system for sleep rather than fighting it.
Why Walking Boosts Creativity: The Stanford Research Explained
Stanford research found walking increased creative output by 81%. The mechanism involves the default mode network — the brain's insight and imagination system.
Caffeine Timing: Why You Should Wait 90 Minutes Before Your First Coffee
Drinking coffee immediately after waking blocks adenosine receptors before the morning cortisol peak does its job. Here's the science of caffeine timing that actually works.
Dehydration and Focus: How Much Water Do You Actually Need?
Mild dehydration — as little as 1–2% of body weight — measurably impairs attention and working memory. Here's the evidence and the practical guidance.
Digital Eye Strain: The 20-20-20 Rule and What Else Actually Works
Digital eye strain affects 65% of regular screen users. Here's what causes it, what the 20-20-20 rule does (and doesn't do), and the evidence-based fixes.
Decision Fatigue: Why Your Willpower Runs Out — and How to Stop It
The Israeli parole study showed judges granted parole 65% of the time after breaks and 0% right before them. Decision quality degrades with each choice made. Here's how to fix it.
The Pomodoro Technique: What the Research Actually Says About 25-Minute Intervals
Work 25 minutes, break 5 minutes. Simple — but the neuroscience of attention cycles, vigilance decrement, and cognitive restoration explains exactly why it works.
Digital Minimalism: Reclaiming Your Attention from the Algorithm
Variable reward schedules, infinite scroll, and notification design keep your attention hijacked. Digital minimalism is the systematic process of taking it back.
Time Blocking: The Scheduling Method That Protects Deep Work
Time blocking assigns specific tasks to specific calendar slots — protecting deep work from fragmentation. Here's how to implement it based on ultradian rhythm research.
Cold Showers: Separating Evidence from Hype
Cold showers are claimed to do almost everything. Here's what the research actually supports — and what remains unproven.
Sleep Inertia: Why You Feel Groggy After Waking — and 5 Ways to Clear It
Sleep inertia is the temporary cognitive impairment after waking. It peaks within minutes and can last up to 30. Here's the mechanism and five evidence-based fixes.
The Science of Power Naps: How 20 Minutes Can Reset Your Afternoon
A 20-minute nap is precisely timed to stay in Stage 2 sleep — boosting alertness and memory consolidation without the grogginess of deeper sleep stages.
Coherent Breathing: The 5 Breaths-Per-Minute Practice That Resets Your Nervous System
Breathing at exactly 5 breaths per minute synchronises heart rate, blood pressure, and brainwaves in a state of maximum HRV — the coherence response.
4-7-8 Breathing: The Sleep Technique Dr Weil Made Famous — Does It Work?
Inhale 4 counts, hold 7, exhale 8. The evidence for the specific ratio is thin, but the extended exhale mechanism is real. Here's the science.
What I've built
The apps
Each app does one thing well. I built each one because I needed it myself, then opened it up to other people. No subscriptions required to get started.