How to Build Better Habits Without Willpower

Hi friend,

Forming a new habit doesn’t require superhuman motivation or massive change.

It starts with something you already do.

That’s the core idea behind habit stacking, a method popularized by BJ Fogg in Tiny Habits and backed by behavioral science, including Wendy Wood’s research on habit loops and automaticity.

What is Habit Stacking?

It’s simple: instead of creating a new habit in isolation, you attach it to a behavior that’s already automatic. This gives your new habit a reliable anchor point, making it easier to remember and perform consistently.

Here’s the formula BJ Fogg recommends:

Examples:

• After I pour my morning coffee → I’ll write one sentence in my journal.

• After I hang up a phone call → I’ll take three deep breaths.

• After I close my laptop → I’ll do 10 bodyweight squats.

This works because it reduces friction. As Wendy Wood explains in Good Habits, Bad Habits, “friction is the enemy of habit formation.” When we reduce the number of decisions needed, we increase the chance that the behavior sticks.

Why This Works

• It builds on something that already has momentum.

• It bypasses the need for motivation or willpower.

• It creates a cue–routine–reward loop, as described by Charles Duhigg.

Plus, according to BJ Fogg:

So keep it tiny and celebratory. Start small, then let it grow naturally.

A Personal Note

I’ve recently been stacking my morning journaling right after making coffee. Just a few lines a day, but over time, it’s become a non-negotiable part of how I start my day. One small habit. Big ripple effects.

💬 Your Turn

What’s one habit you’re trying to build?

What’s a reliable anchor in your day that you could stack it on?

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Thanks for reading!

Selim

www.selimuysal.net | DailyHabits.blog

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