Why Most People Fail at Building Habits

Let’s be real—most of us suck at building new habits. We start strong, pumped up with motivation, and then… life happens.

A few days in, we forget, get distracted, or simply don’t feel like doing it. Sound familiar? That’s because most habit-building methods rely on willpower, which is not a reliable strategy. Willpower runs out. Motivation fades. And once that happens, we’re back to square one.

But what if there was a way to make new habits stick—without relying on willpower at all? That’s where habit stacking comes in.

What Is Habit Stacking?

Habit stacking is the secret weapon for effortlessly building new habits. Instead of starting from scratch, you attach a new habit to an existing one. The formula is simple:

After I [current habit], I will [new habit].

For example:

• Instead of saying, “I will start meditating,” say, “After I brush my teeth, I will meditate for one minute.”
• Instead of “I will write more,” try “After I turn on my laptop, I will write one sentence.”

This concept comes from BJ Fogg’s Tiny Habits method and was later popularized by James Clear’s Atomic Habits. It works because you’re not relying on willpower—you’re hacking your brain’s existing routines.

The Science Behind Habit Stacking

How Habits Form in the Brain

Habits are built using the cue-routine-reward loop (from Charles Duhigg’s The Power of Habit). Your brain loves patterns. Once an action is linked to a strong cue, it becomes automatic.

Habit stacking works because you’re anchoring a new habit to an existing one, using the brain’s natural tendency to run on autopilot.

Why It Works (Cognitive Load Theory)

• New habits require mental effort. If you try to add a habit without a trigger, you’ll likely forget.
• Existing habits are automatic. When you attach a new habit to an existing one, your brain naturally remembers it.

Real-life examples of natural habit stacking:

• Brushing teeth → Flossing (stacked habit)
• Drinking coffee → Checking emails

How to Create an Effective Habit Stack (Step-by-Step Guide)

1. Identify a Strong Anchor Habit

Pick something you already do consistently:

• Waking up
• Drinking coffee
• Taking a shower
• Checking emails

Example: “After I pour my coffee, I will review my daily goals.”

2. Make It Stupidly Easy

Start small—like, so small it’s impossible to fail.

• Instead of “I will exercise for 30 minutes,” start with “After I wake up, I will do one squat.”
• Instead of “I will read 10 pages,” say “After I brush my teeth, I will read one sentence.”

3. Use the “After X, I Will Y” Formula

• After I finish a Zoom call, I will take a 2-minute stretch break.
• After I close my laptop, I will write tomorrow’s top 3 tasks.

4. Optimize and Adjust Over Time

If a stack isn’t working:

• Change the anchor habit (find something more consistent).
• Make the new habit even smaller.
• Reward yourself (dopamine makes habits stick!).

Habit Stacking Examples for Different Areas of Life

1. Productivity & Focus

• After I check emails, I will close my inbox for 60 minutes of deep work.
• After I finish a task, I will update my to-do list.
• After I log into my computer, I will write down my top 3 priorities for the day.

2. Sales & Business Growth

• After a client call, I will send a follow-up email immediately.
• After I post on LinkedIn, I will engage with three other posts.
• After I complete one sales outreach, I will track it in my CRM.

3. Personal Growth & Learning

• After I brush my teeth, I will read one page of a book.
• After I eat lunch, I will listen to a podcast for 5 minutes.
• After I wake up, I will spend 1 minute journaling.

Common Mistakes and How to Avoid Them

1. Choosing an Inconsistent Anchor Habit

Fix: Pick something you already do daily without fail.

2. Trying to Stack Too Many Habits at Once

Fix: Start with one stack at a time to build consistency.

3. Making the New Habit Too Difficult

Fix: Shrink the habit until it’s effortless (1-minute rule).

Conclusion & Next Steps

Key Takeaways:

✅ Habit stacking makes it easier to form habits by leveraging existing ones. ✅ The formula: “After X, I will Y” simplifies habit creation. ✅ Start small, tweak as needed, and watch your habits grow automatically.

Your Turn:

What’s one habit stack you’ll start today?