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Hey, it’s Robert here, and I can’t believe I’m writing the 115th newsletter. CRAZY. This started off as a personal journal to help share the advice I have received throughout my life competing and training for events.

From elite junior sports, to more recently Ironman 70.3, and my upcoming ultramarathon.

Now that there’s almost 18,000 subscribers, I want to hear from you, what should I cover more. What do YOU want to learn.

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Thank you so much for reading every week. It means a lot.

Let’s get back to this week’s topic, habit stacking.

Building lasting wellness routines doesn’t require a complete overhaul of your lifestyle.

By stacking small, manageable habits, you can create a powerful foundation for long-term success.

Mastering habit stacking can transform your fitness and wellness journey.

So, how can you use habit stacking to achieve your goals?

The Main Feature

Leg 1: The Science Behind Habit Stacking

Habit stacking is a psychological approach rooted in behavioral science that capitalizes on the brain’s natural tendency to form connections between repeated behaviors. By attaching new habits to established routines, you utilize pre-existing neural pathways, making it easier to integrate and sustain new behaviors. For instance, brushing your teeth every morning is an ingrained habit; attaching a new behavior, like doing 10 push-ups immediately afterward, increases its likelihood of adoption.

This approach is deeply supported by behavioral psychologist BJ Fogg’s Tiny Habits method, which highlights the power of starting small and linking habits to established actions. Fogg’s research emphasizes creating a "cue-routine-reward" loop, where the existing habit acts as the cue, the new habit becomes the routine, and an intrinsic or extrinsic reward reinforces the behavior. Over time, this loop strengthens and turns deliberate actions into automatic ones.

Neuroscientific research on neuroplasticity—the brain’s ability to rewire itself—demonstrates that repeated behaviors form and fortify neural connections. With consistency, these connections become so strong that the habits require minimal conscious effort. Dopamine release during habit completion adds another layer of reinforcement, boosting motivation and creating a positive feedback loop. This mechanism explains why even small, consistent actions can lead to profound behavioral changes over time.

Further, research published in the European Journal of Social Psychology indicates that habit formation typically takes an average of 66 days, though this varies based on habit complexity and individual circumstances. This finding underscores the importance of patience, repetition, and persistence in building long-lasting habits.

Another compelling advantage of habit stacking lies in its ability to reduce decision fatigue. When tasks are tied to existing routines, they require less cognitive energy. Automating small actions frees mental resources for more complex or critical decisions, improving overall efficiency and productivity.

From a broader perspective, habit stacking aligns with the principles of behavioral economics, which highlight how context and environment shape behavior. By embedding new habits within the framework of existing routines, you create an environment conducive to success. This scientific foundation demonstrates why habit stacking is one of the most effective strategies for building wellness routines that endure over the long term.

T-1: Mental Preparation

Leg 2: Strategies for Successful Habit Stacking

Building new habits often feels daunting, but habit stacking simplifies the process by linking them to existing behaviors. This approach allows you to create seamless routines, turning small actions into powerful, lasting changes. Below are practical strategies to help you stack habits effectively and sustainably.

1. Identify Anchor Habits:

   • Anchor habits are behaviors you already perform regularly, such as brewing your morning coffee, brushing your teeth, or starting your commute. These serve as stable foundations for stacking new habits.

   • Example: If your goal is to meditate daily, link it to brewing your morning coffee. While the coffee brews, spend five minutes practicing mindfulness.

   • Why It Works: By attaching new habits to deeply ingrained actions, you reduce cognitive friction, making the new habit easier to remember and execute.

2. Start Small:

   • When adding new habits, begin with manageable actions. Overambitious goals can lead to frustration and burnout.

   • Example: Instead of committing to a 30-minute workout immediately, start with a five-minute stretching routine tied to your morning wake-up.

   • Why It Works: Starting small builds confidence and consistency. As the habit becomes second nature, you can scale it up incrementally without feeling overwhelmed.

3. Tie Habits to Specific Cues:

   • Cues are triggers that remind you to perform a habit. These can be time-based (e.g., after lunch) or action-based (e.g., after brushing your teeth).

   • Example: After brushing your teeth at night, write three things you’re grateful for in a journal.

   • Why It Works: Clear and consistent cues reduce decision fatigue and ensure your habits fit smoothly into your daily schedule.

4. Focus on Consistency Over Perfection:

   • Showing up regularly is more important than executing perfectly. Even small efforts reinforce the habit loop.

   • Example: If you miss a planned workout, do a quick five-minute activity instead of skipping entirely.

   • Why It Works: Emphasizing consistency over perfection prevents all-or-nothing thinking, fostering long-term adherence.

5. Reward Yourself:

   • Positive reinforcement strengthens the habit loop by associating the new behavior with a sense of accomplishment or pleasure.

   • Example: Listen to your favorite podcast or enjoy a piece of dark chocolate after completing a task.

   • Why It Works: Rewards trigger the release of dopamine, motivating you to repeat the behavior and build momentum.

6. Track Progress:

   • Use tools like habit trackers, apps, or even a simple calendar to record your streaks.

   • Example: Mark each day you complete your new habit, and aim to maintain a streak.

   • Why It Works: Visualizing progress builds motivation and accountability, helping you stay committed to your goals.

7. Build Habit Chains:

   • Combine multiple small habits into a sequence that flows naturally.

   • Example: Wake up → drink water → stretch → journal → plan your day.

   • Why It Works: Chains create momentum, making each subsequent habit feel automatic as it becomes part of a larger routine.

By following these steps, you can build a chain of habits that fit seamlessly into your life, creating a cumulative impact on wellness and performance.

T-2: Gear of the week:

Leg 3: Overcoming Challenges in Habit Formation

Forming new habits isn’t always a smooth journey. Many challenges, such as burnout, perfectionism, and decision fatigue, can derail progress if not addressed. Recognizing these obstacles and implementing strategies to overcome them is critical for long-term success. Here’s how to navigate common roadblocks effectively:

1. Avoid Overloading:

   • Trying to adopt too many habits at once can lead to burnout and frustration. Focus on introducing one habit at a time to increase the chance of success. Allow each habit to solidify before layering in new ones.

   • Expanded Tip: Use a "priority matrix" to rank which habits align most closely with your current goals. Start with the highest-impact habits to build momentum.

2. Resist All-or-Nothing Thinking:

   • A single missed day doesn’t erase progress. What matters most is returning to the habit as soon as possible. Embrace the mindset of progress over perfection to avoid feeling discouraged.

   • Expanded Tip: Keep a "reset plan" for days when routines are disrupted. For example, if you miss your morning workout, have a shorter version planned for the evening.

3. Combat Decision Fatigue:

   • Pre-plan your stacked habits to minimize the mental load. For instance, lay out your workout clothes the night before to encourage a morning exercise routine. Reducing the number of decisions you need to make increases the likelihood of follow-through.

   • Expanded Tip: Automate as much of your routine as possible, such as setting reminders or using apps to schedule habits, so that actions require less conscious effort.

4. Customize Your Approach:

   • Not all habits fit neatly into a stacked routine. Adjust and adapt based on your lifestyle, schedule, and preferences to ensure habits align with your goals and values.

   • Expanded Tip: Experiment with different times of day and pairings. If a morning gratitude journal feels rushed, shift it to your lunch break or evening wind-down.

5. Revisit and Refine:

   • Periodically assess your habits to ensure they’re contributing positively to your goals. Modify or replace habits that no longer serve you, keeping your routine fresh and aligned with evolving priorities.

   • Expanded Tip: Use reflection prompts, such as "What’s working well?" or "What feels forced?" to evaluate effectiveness and make necessary adjustments.

6. Stay Patient:

   • Building habits takes time and persistence. Focus on progress rather than immediate results, knowing that small, consistent steps lead to big changes over time.

   • Expanded Tip: Celebrate milestones, such as completing a 30-day streak, to reinforce commitment and recognize achievements.

Conclusion

Habit stacking is a simple yet powerful tool to build sustainable wellness routines. By linking new habits to existing ones, starting small, and maintaining consistency, you create a system that supports long-term success.

Embrace habit stacking, and take control of your fitness journey in 2025. Small steps lead to extraordinary progress.

So that’s how to implement habit stacking.

Coaches Corner

Workout of the Week: Habit-Building Total Body Circuit

Purpose: Practice integrating a consistent workout routine into your daily habits.

Structure:

1. Warm-Up (10 minutes):

   • Dynamic stretches: arm circles, walking lunges, leg swings, and jumping jacks to activate muscles and increase circulation.

2. Main Circuit (30 minutes):

   • 4 rounds of:

     • 12 push-ups (modify to incline push-ups or knee push-ups if needed).

     • 15 bodyweight squats.

     • 30 seconds of mountain climbers.

     • 10 dumbbell rows per arm (or use water bottles for resistance).

     • 30 seconds of rest between exercises.

     • 2 minutes of rest between rounds.

3. Cool-Down (5 minutes):

   • Static stretches targeting hamstrings, quads, shoulders, and hip flexors to improve flexibility and aid recovery.

Habit Integration Tip: Tie this workout to a daily anchor habit, such as completing it immediately after waking up, before lunch, or post-workday. For example, complete one round of the circuit immediately after another daily task.

Enhancements:

• Add resistance bands for squats and mountain climbers to increase intensity.

• Use a timer or fitness app to track intervals and progress.