Stop Relying on Willpower—Use Habit Stacking for Consistency | Episode 15

You wake up determined to start a new habit that you know will have a big impact on your life. The first few days go well, and you feel motivated. But soon, life gets busy, you feel exhausted, and that habit you were excited about starts slipping away. You tell yourself you’ll get back on track tomorrow, but tomorrow turns into next week, and eventually, you give up.

If this sounds familiar, you’re not alone. Many people struggle to stay consistent, believing they just need more motivation or willpower. The truth is, willpower isn’t the key to lasting change—it’s creating systems that make habits automatic.

Most people believe that forming a habit is about pushing harder and being more disciplined. They think:

But the problem with this approach is that motivation is unreliable—it comes and goes, often fading after the initial excitement wears off. Willpower, on the other hand, is a limited resource. As the day goes on and you make decisions, your ability to resist temptation weakens.

The result? You start strong but quickly lose momentum. You feel frustrated for not being “disciplined enough” and blame your lack of motivation for falling short. This cycle of starting and stopping leads to self-doubt and inconsistency.

In his book Atomic Habits, James Clear explains that the key to lasting behavior change is not willpower but systems. Instead of relying on motivation, which fluctuates, successful people create an environment that makes good habits easy and bad habits difficult.

One of the most effective techniques from Atomic Habits is habit stacking—a simple but powerful strategy that helps you build habits effortlessly.

Instead of forcing yourself to remember or trying to stay disciplined, you attach a new habit to something you already do daily. Over time, this association makes the new habit effortless.

Habit stacking works because it leverages existing routines. Your brain already recognizes established habits, and by linking a new habit to one of these, you reduce the effort required to form a new behavior.

There are three primary ways to implement habit stacking, based on the formulas from Atomic Habits.

1. The "After" Formula (Sequential Stacking)

• Formula: "After I [existing habit], I will [new habit]."
• Why it works: It uses the principle of cue-based habit formation, where your existing habit serves as a reminder for your new habit.
• Examples:
  • After I brush my teeth, I will floss.
  • After I pour my morning coffee, I will write down three things I’m grateful for.
  • After I turn on the shower, I will take three deep breaths.

At first, you may need a conscious effort to remember, but as you repeat it, your brain forms new connections, and the new habit becomes automatic.

2. The "While" Formula (Parallel Stacking)

• Formula: "While I [existing habit], I will [new habit]."
• Why it works: This method takes advantage of time efficiency—you pair a new habit with an existing one that doesn’t require full attention.
• Examples:
  • While washing the dishes, I will listen to a podcast.
  • While doing my hair and makeup, I will listen to an audiobook.
  • While waiting for my food to heat in the microwave, I will do deep breathing exercises.

This method is ideal for busy individuals because it doesn’t require extra time—you're simply making better use of the time you already spend on daily activities.

3. The "When" Formula (Situational Stacking)

• Formula: "When I [specific situation], I will [new habit]."
• Why it works: It builds habits based on triggers, helping you respond to situations with intentional actions.
• Examples:
  • When I feel stressed, I will take three deep breaths.
  • When I sit down at my desk, I will take a sip of water before starting work.
  • When I am talking to someone, I clear my mind and truly listen.

This approach is particularly effective for habits tied to emotions or external cues, such as managing stress or improving focus.

Habit stacking makes behavior change effortless because it integrates new habits into daily routines. Instead of wasting energy trying to force yourself to remember, the new habit happens naturally. Over time, it becomes automatic, requiring little effort.

The benefits include:

Think of one habit you struggle with. Now, find an existing habit you already do daily and attach the new habit to it. Try it today and see how much easier it becomes when you stop relying on willpower.

And if you need guidance in building habits that last, coaching can help you design a system that works. Book a free consultation today or apply to be a guest on Realizations with Clarissa for a free coaching session—take the first step toward lasting change!

00:00 - Introduction
01:44 - The Challenge of Forming New Habits
05:45 - The Common Mistake: Relying on Willpower and Motivation
10:16 - The Real Solution: Habit Stacking
13:56 - Habit Formulas
14:50 - Sequential Stacking
16:20 - Parallel Stacking
19:27 - Situational Stacking
22:11 - Why Habit Stacking Works
26:21 - Your Journey to Growth Starts Here