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TL;DR
Bolt a new habit onto one you already do. 'After I make coffee, I put my trainers by the door.'
Why this matters
Behavioural research shows habits stick fastest when linked to an existing routine cue.
Source: NHS — Mental wellbeing tips
New habits die because they have no home. Give them one — bolt them onto a habit you already do without thinking.
- 1Formula: "After I [existing habit], I will [new habit]."
- 2"After I make coffee, I put my trainers by the door."
- 3"After I brush my teeth, I do 10 squats."
- 4You're not adding a task — you're borrowing an existing trigger.
COMMON MISTAKES
- ×Stacking three new habits at once — pick one.
- ×Choosing a cue you only do sometimes — pick a rock-solid daily one.
- ×Making the new habit too big to skip. Start silly small.
LEVEL UP
- ↑Design a full 'morning stack': hydrate → walk → journal → coffee.
- ↑Print the stack. Stick it to the fridge.
- ↑Coach a friend to build theirs.
Take it with you
Branded downloads. Free. Print the PDF, share the poster.
7-Day 1% Challenge
STACK THE WINS.
0/7 days done · 0%
Your next step
Pick one existing daily habit. Bolt a 60-second movement habit onto it today.
Sources
Next in 1% Better
The 2-Minute Rule