Building lasting habits has always been one of the hardest challenges in my life. I’ve tried countless routines, downloaded productivity apps, and read every self-help book on the market. Yet, most of the time, my motivation would fade within days, leaving me frustrated and back at square one. The truth I’ve discovered is that building habits that stick isn’t about willpower or motivation. It’s about creating a system that makes new behaviors so simple and seamless that you can’t help but follow through. In this post (and the Youtube video linked here and the podcast episode linked here), I want to share the simple strategy I use to build habits that actually last, based on the principle of habit stacking.

Why Starting a New Routine Feels Impossible

When I first try to start a new habit, it often feels like pushing a boulder uphill. You’re excited at first, energized by the possibility of change, but as soon as life gets busy, that habit becomes one more task on a long to-do list. I’ve realized that this struggle isn’t a reflection of laziness—it’s a problem of design. Traditional habit advice tells us to “just stick with it” or “push through.” But when you rely solely on willpower, you’re setting yourself up for failure. Your brain is wired to conserve energy and avoid friction. If your habit feels like extra work, it’s unlikely to survive past the first week.

This is where habit stacking completely changed the game for me. Instead of forcing a new behavior from scratch, I learned to anchor new habits to behaviors I already do naturally. This small adjustment made consistency far easier because it reduced resistance and removed friction. Suddenly, my daily habits weren’t optional—they became automatic, almost effortless extensions of routines I already had.

The Power of Habit Stacking

Habit stacking is one of the simplest yet most powerful tools I’ve ever used. The concept is straightforward: you take a habit you already perform consistently and “stack” a new habit on top of it. By piggybacking on something your brain already associates with action, the new behavior becomes easier to execute.

For example, I already brush my teeth every morning. By habit stacking, I added a two-minute meditation immediately afterward. At first, I worried I wouldn’t stick with it, but because the meditation followed an existing habit, it felt natural. I no longer had to remember or motivate myself—the sequence itself became the trigger. Habit stacking works because it leverages our existing neural pathways rather than trying to create entirely new ones. When done correctly, it turns small behaviors into automatic routines and slowly compounds into meaningful change.

Step 1: Identify an Existing Habit

The first step in building habits that stick is identifying a habit you already do consistently. This doesn’t have to be a “good” habit—any regular behavior works, as long as it’s consistent. For me, I found that morning coffee, brushing my teeth, or making my bed were reliable anchors. The key is to pick something that is already ingrained in your daily life so that the new habit has a ready-made trigger.

Once you identify an anchor habit, it’s crucial to clearly define the new habit you want to attach. Vagueness kills consistency. Instead of saying, “I want to exercise more,” I define a small, precise action like, “I will do five push-ups after brushing my teeth.” The combination of a strong trigger and a tiny, specific habit significantly increases your chances of success.

Step 2: Start with a Basic Version

One of the biggest mistakes I see people make when trying to form habits is starting too big. When I first tried to run every morning for an hour, I consistently failed. The problem wasn’t that I lacked motivation, it was that my brain rejected such a huge change. That’s why I’ve adopted the principle of starting with a tiny, basic version of any habit.

For instance, instead of committing to a full workout, I started with one push-up or a one-minute walk. This may seem almost laughably small, but the magic is in its simplicity. By starting tiny, you remove friction and make it impossible to fail. Once the habit becomes a natural part of your day, scaling it up becomes effortless. I’ve learned that consistency beats intensity every time when building habits that stick.

Step 3: Integrate the New Habit into Daily Life

After identifying a strong anchor and starting small, the next step is integration. The goal is to make the new habit part of your environment and daily routine, so it requires minimal effort to execute. I place visual cues, set reminders, and adjust my surroundings to support the new behavior.

For example, when I wanted to drink more water, I placed a glass on my desk where I could see it constantly. I also tied it to existing habits, like taking a sip after every meeting. Over time, this made hydration automatic, and I didn’t have to think about it. Integration is about removing obstacles and embedding the habit into the flow of your life. When done correctly, the new behavior becomes seamless, automatic, and effortless.

The Three Pillars of Healthy Living

Through habit stacking, starting small, and integration, I’ve developed what I call the three pillars of healthy living. First, consistency with small daily actions compound into meaningful results. Second, simplicity with habits should be easy to execute and naturally integrated into your day. Third, adaptability with your system must be flexible enough to survive changes in schedule, environment, or energy levels. These pillars have transformed my approach to health, productivity, and personal growth.

What I love most about this strategy is that it’s universal. You can use it to build fitness routines, meditation habits, reading rituals, or even professional skills. By focusing on triggers, small wins, and seamless integration, habits stick without relying on motivation or willpower alone.

Closing Thoughts

Building habits that stick isn’t about discipline, motivation, or force. Habit stacking, starting small, and integrating new behaviors into your daily life has completely transformed how I approach change. Every small habit I add compounds over time, creating momentum and meaningful progress.

If you’ve struggled with consistency or feel like you keep restarting the same habits, I encourage you to experiment with this simple strategy. Start with one small behavior, attach it to an existing routine, and let the power of consistency and compounding work for you. Habits don’t have to be hard, they just need the right system to make them stick.

By embracing this method, you’ll stop struggling with motivation and start building routines that last a lifetime.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.