A Framework For Lasting Change

Hi, legend!

Welcome back! Things are picking up steam at The High Performance Brief, and I’m loving the feedback and chats that the newsletter has prompted so far. 

I do have a quick favour to ask… Unfortunately, I’m having a bit of trouble getting some of these emails where they need to go. Across a range of email providers, I’m told that newsletters are regularly showing up in spam, promotions, or being blocked altogether. To help teach the filtering systems that these emails are legitimate, please make sure you’re opening newsletters and marking them as safe/moving to inbox as appropriate. For bonus points, you can also reply directly to the email (with literally anything, but thoughts/comments/questions/feedback are always welcome)! Thanks!

Anyway, I hope you find today’s edition interesting. I know it’s a concept some of you may have come across before, in which case I hope it provides a quick reminder to keep doing what you’re doing or get something back on track. Thanks!

We all have those lifestyle upgrades that we’ve been meaning to start forever. It could be anything - mindfulness, exercise, journaling, or a new skill; but life is busy, and good intentions often aren’t enough.

What if there was a way to take those aspirations and seamlessly weave them into your existing routine? That’s the promise of habit stacking—a simple strategy that helps you anchor new habits to actions that are already ingrained in your everyday life. 

What Is Habit Stacking?

Habit stacking is simply attaching a new action to something that you already do on a regular basis. The concept, popularised by James Clear in his book Atomic Habits, takes advantage of the brain’s tendency to rely on established routines. Instead of creating new habits in isolation, you piggyback them onto actions that are already second nature. 

For example: If you want to start meditating, you might stack it onto your morning coffee ritual. After making your coffee (existing habit), you sit down for five minutes of meditation (new habit). Over time, the two actions become intertwined and serve to reinforce each other.

Why It Works

Habit stacking is effective because it addresses two common challenges in behaviour change: 

1️⃣ Starting: The hardest part of building a new habit is overcoming inertia. By linking it to an action you’re already doing, you eliminate the need to “start from nothing.”

2️⃣ Remembering: Pairing a new habit with an established one acts as a natural cue. You don’t need to rely on sticky notes or reminders—your existing habit becomes the trigger.

This strategy taps into the principle of “context-dependent learning,” where the environment and circumstances of an existing behaviour help to cement new ones. Think of it as designing your day with intention.

How to Build Your Habit Stack

Ready to try it out? Here’s a step-by-step guide to creating your own habit stack:

1. Identify Your Anchors

Start by listing habits you already do daily without fail. These are your “anchors,” the actions you’ll attach new habits to. Examples might include:

🪥 Brushing your teeth

🛏️ Making your bed

🫖 Making coffee or tea

📥 Checking your email

🚿 Taking a shower

These are actions you don’t need to think about—they happen automatically. Perfect.

2. Choose One Small New Habit

Pick a habit that you want to adopt, but keep it manageable. Think micro-habits not master-plans. Instead of committing to a 30-minute workout, start with 10 push-ups. Instead of vowing to read a book a week, aim for one page a day.

Small wins lead to big momentum.

3. Create a Clear “After” Statement

Craft a simple statement that connects your new habit to an existing one. For example:

🦷 After I brush my teeth, I will floss for 30 seconds.

☕ After I pour my morning coffee, I will write down three things I’m grateful for.

💪 After I finish my last exercise at the gym, I will walk on the treadmill for five minutes.

🍽️ After I finish my meal, I will put my plate straight into the dishwasher.

🖥️ After I sit down at my desk, I will do one minute of breathing exercises.

The more natural the link is for you, the better the odds of it sticking.

4. Track Progress (But Keep it Simple)

Use a habit-tracker, a journal, or even a mental checklist to keep yourself accountable. Focus on consistency over perfection. Missing one day isn’t failure—it’s an opportunity to reset, and consider what went wrong. Maybe it’s a sign that you could find a better anchor?

5. Stack Gradually

Rome wasn’t built in a day, and your ideal habit stack won’t be either. Once your first habit becomes automatic, extend its duration or complexity, or layer on something new. Build momentum by introducing habits one at a time.

Ready-To-Implement Habit Stacks

Still wondering how this might work in practice? Here are a few ideas to get you started:

🌅 Morning: After I brush my teeth, I will drink a glass of water. After I drink a glass of water, I will do 10 push-ups.

💼 Workflow: After I open my laptop, I will review my top three priorities for the day. After I review my priorities, I will spend 20 minutes on the hardest task.

😴 Bedtime: After I set my alarm for the next day, I will read one page of a book. After I read one page, I will meditate for two minutes.

The Ripple Effect

These small shifts might seem trivial, but they deliver a daily rhythm that aligns with your goals and values. In the long term, these can serve as powerful levers for change, as you develop consistency and depth in the stack.

Over time, your habit stacks don’t just change what you do—they change who you are. When you consistently execute even the smallest actions, you’re reinforcing an identity. There’s something incredibly powerful about showing up for yourself, and as your confidence grows, your high performance journey will start to fuel itself. 

In addition to the direct improvements that my new habits have provided, I’ve reaped the rewards of reduced decision fatigue across my day. The impact that even small decisions can have on feelings of stress, burnout, and overwhelm is well documented, but I’ve found relief in the automation of tasks throughout the day. You can take this a step further by introducing specific actions to reduce decision fatigue, like picking your clothes and placing them out for the next day during your bedtime stack.

Thanks for reading another edition of The High Performance Brief. I hope you got something out of it. Keep an eye out for the next newsletter on Tuesday the 17th of December, 2024.

Thanks,

Zac

P.S. Know someone who would benefit from habit stacking? Please spread the word!

Disclaimer: The High Performance Brief is for general education purposes only. The content is not a substitute for professional healthcare or psychological services. If you have any health/mental health concerns, please consult a qualified professional.