Motivation Doesn’t Last, Habit Stacking Does: Small Shifts, Big Results
We are all educated individuals. More often than not we know what to do and many of us know how to do it (create change), yet very few of us actually ever achieve the results we are after and the is why I designed the simple WHAT, HOW, WHEN formula.
At Blokes Inc., we use the WHAT, HOW & WHEN formula to keep you accountable: WHAT you’re going to do, HOW you’ll do it, and WHEN it’s going to happen. Because the truth is, building healthier routines isn’t about lacking motivation or education it’s about creating structure.
One of the most effective ways to do this is through habit stacking, a method that helps you link new behaviours to existing routines so change becomes automatic rather than forced.
What Is Habit Stacking?
Habit stacking is the practice of attaching a new habit to an existing one. Instead of relying on willpower, you use the momentum of something you already do automatically to trigger a new behaviour.
For example:
After brushing your teeth (existing habit), I’ll floss one tooth (new habit).
After making my morning coffee (existing habit), I’ll write down three things I’m grateful for (new habit).
After putting my running shoes by the door (existing habit), I’ll step outside and walk for two minutes (new habit).
The key is simplicity. Your brain already knows the pattern of the old habit, so attaching something small and specific makes it easier for the new behaviour to stick.
The beauty of habit stacking is its flexibility. It’s not about perfection it’s about progress.
How to Habit Stack
Identify a current habit you do daily. Brushing your teeth, making coffee, starting your car, opening your laptop, checking social etc.
Pair it with a small, actionable new habit. Something so simple you can’t say no to it.
Apply the WHAT, HOW & WHEN formula. Decide what the new habit is, how you’ll implement it, and when it happens in your day.
Repeat consistently. Consistency creates rhythm, and rhythm creates change.
Scale slowly. Start small then expand once the new behaviour feels automatic.
Reframe, Adapt, Evolve
Here’s the reality: life will throw curveballs. You’ll miss a morning. Your routine will shift. A habit won’t land the way you hoped. That’s not failure, it’s feedback.
Reframe: Instead of “I blew it,” think “This is data.” What triggered the slip? What can I learn?
Adapt: If the habit feels forced, change the approach. Maybe journaling before bed works better than at sunrise.
Evolve: Your needs change over time. So should your habits. What worked six months ago might need tweaking now.
The beauty of habit stacking is its flexibility. It’s not about perfection it’s about progress. Each small stack is a step forward, and over time, those steps compound into powerful change.
Habit Stacking in the Play a Bigger Game Framework
At BLOKES INC., habit stacking isn’t just a tool it’s a cornerstone of the Play a Bigger Game framework. By stacking habits with clarity (WHAT), structure (HOW), and accountability (WHEN), you create momentum that fuels long-term growth.
Whether your focus is health, relationships, career, or personal performance, habit stacking gives you the leverage to move forward, one simple step at a time.
Every day I am coaching executives the art of habit stacking and helping them reframe, their current habits to grow and evolve. Try it, you might get the results you deserve.
Grab your copy of BLOKES INC here. Share this post with someone who needs to know they’re not alone. Help one, Help Many.
