MSS #0147: Build Habits That Actually Stick — The Simple Way to Start Small and Succeed

MSS #0147: Build Habits That Actually Stick — The Simple Way to Start Small and Succeed

1 Nov, 2025

🕒Read time: 3.5 minutes

🚀 In a hurry? Jump to “How to Stack a Habit Today” for a reduced reading time of 1.6 minutes.

Most of what we do each day is habit.
Studies show nearly half of our daily actions run on autopilot.

That’s good news.
Because if habits are running the show, we can train them to work for us.

This week is all about how to start habits that actually stick.
No big promises, no day-three collapse.
Just small wins that snowball.

Why Habits Rule Our Lives

Think about your morning.

Did you plan every move?
Or did you just glide through — shower, coffee, phone, commute?

Psychologist Wendy Wood’s research shows about 40–45% of what we do is habitual.
Other studies confirm behaviours become automatic when they’re repeated in a stable setting.

That’s why building habits matters.
Not just exercise or eating better.
But mental ones too — like pausing before reacting, reframing stress, or practising gratitude.

The Big Mistake Many People Make

Here’s how most new habits begin:

“I’ll do 50 press-ups every morning!”

Day one: strong.
Day two: sore.
Day three: snooze button wins.

The problem isn’t you.
It’s starting too big.
Motivation drops quicker than energy recovers.

The fix?
Start laughably small.
If you want press-ups, begin with five sit-ups.
If you want meditation, start with two breaths.
If you want reading, start with one page.

Get the habit going first.
Then you can grow it.

What Habit Stacking Really Means

BJ Fogg, author of Tiny Habits, popularised the idea of stacking.

It’s simple: hook a new habit onto one you already do.
The existing habit acts like a launch pad.

Examples:

• After I boil the kettle → I’ll stretch my arms.

• After I brush my teeth → I’ll floss one tooth.

• After I shut my laptop → I’ll write one “done well” from today.

The magic is in the pairing.
Your brain links the old action with the new one.

Add a Celebration

BJ Fogg also highlights something most people miss — reward.
Not the “treat yourself with cake” type.
But instant, in-the-moment celebration.

Two ways:

• Mental: say “well done” in your head. Smile. Feel proud.

• Physical: fist pump, “yes!”, or even a silly shoulder shimmy.

It might feel odd.
But your brain lights up with positive emotion.
That’s the glue that makes habits stick.

How to Stack a Habit Today

Here’s your step-by-step guide.

1. Pick your anchor habit
Something you already do every day (boil kettle, brush teeth, open phone).

2. Get super specific
Don’t just say “after brushing teeth”.
Is it the moment you put the toothbrush down?
Or as your hand leaves the bathroom door handle?
The sharper the cue, the stronger the habit.

3. Decide the new habit
Keep it ridiculously easy at first (two squats, one breath, one line of notes).

4. Pair them clearly
Say it out loud: “After I put my toothbrush down, I will do two squats.”

5. Celebrate instantly
Smile, fist pump, or whisper “yes”.

6. Track it simply
Keep a tick chart.
Each tick proves progress.
Missing one or two isn’t failure.
Look at the pattern, not the gaps.

7. Grow later
Once it’s automatic, expand slowly.
Two breaths to five minutes.
One line to a page.
Five sit-ups to twenty press-ups.

Keep It Playful

Habit building doesn’t have to be heavy.

Anchor to quirky moments (after feeding the cat, after putting the kettle on, after locking the front door).
Celebrate with a grin or a victory dance.
Laugh if you miss a day and tick it tomorrow.

The lighter it feels, the faster it sticks.

Summary

Habits shape almost half of our day.
That makes them the easiest lever for change.

Start small.
Anchor to specific moments.
Celebrate every win.
Track progress, not perfection.
Grow later.

• Research shows ~40–45% of behaviour is habitual

• Big starts fail fast — begin small

• Be super specific with your habit cue

• Anchor new habits onto reliable old ones

• Celebrate with mental or physical “well done”

• Track with a simple chart to see momentum

• Grow gradually once it’s automatic

See you next week. One more thought 👇

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That's it for this week. Thanks for reading, really hope this helped. Contact me if you think I can help you further at [email protected].

Happy thinking.