Build Habits That Actually Stick (No Willpower Required)

Ever wonder why some people seem to effortlessly stick to new habits while yours fall apart by week two?

Spoiler: It’s not willpower. It’s science.

Most people fail at building habits because they rely on motivation or brute force. But here’s the truth: habits aren’t formed by grit, they’re built by systems.

Today, we’re diving into the science of habit formation and how to create habits so sticky, they become second nature.

Why Most Habits Fail

1. You Start Too Big:

   • Big changes feel exciting at first, but they overwhelm your brain. That’s why going from “never running” to “5 miles a day” works… for about three days.

2. You Don’t Anchor Them:

   • Habits need triggers, something that reminds your brain to act. Without them, the habit gets lost in the chaos of your day.

3. You Rely on Motivation:

   • Motivation is a terrible habit builder. It’s fleeting, unpredictable, and no match for Netflix on a cold Tuesday night.

The 3-Step Framework for Bulletproof Habits

1. Start Tiny (Because Your Brain Loves Easy Wins)

Big goals overwhelm your brain. Tiny actions? Your brain loves those. According to BJ Fogg’s research on Tiny Habits, starting small increases the likelihood of sticking with a habit.

• Example:

  • Big Habit: “Go to the gym for an hour.”

  • Tiny Version: “Do one push-up.”

Why? Because once you do one push up, your brain goes: “Well, we’re already down here. Might as well do a few more.”

👉 Action Step: Take one habit you want to build and shrink it to its tiniest possible version.

2. Anchor It to Your Day (Habits Need Triggers)

Your brain needs a cue to remind you to act. The easiest way? Anchor your habit to something you already do during your day.

• Examples:

  • After opening your laptop, spend two minutes prioritizing your top task for the day.

  • After finishing a meeting, take five minutes to document action items.

  • After sending an email, track your progress on one key project.

Why It Works: Anchors create a predictable sequence, so your habit doesn’t get lost in the shuffle.

👉 Action Step: Pick a daily work habit and attach it to a specific moment in your workday.

3. Celebrate Like a Maniac (Your Brain Thrives on Rewards)

Habits stick when they feel good. Dopamine, the reward chemical, is your best friend here.

• How to Celebrate:

  • Say “YES!” out loud after completing the habit. (not in a coffee shop… trust me)

  • Do a fist pump or a little happy dance. (….again keep this for your home office…)

  • Mentally high five yourself for showing up. (here’s the public activity!)

Why It Works: Positive reinforcement creates a feedback loop that makes your brain want to repeat the habit.

👉 Pro Tip: Don’t wait for big milestones to celebrate. Reward the act of showing up, even if it feels small.

Why Habits Matter

Habits are powerful because they remove decision making. Once a habit is ingrained, it takes less effort, less willpower, and less mental energy to keep going.

Here’s the kicker: small habits compound. The things you do every day add up to your life in 5, 10, or 20 years.

The best advice I got in my career was “The work you do today will bear fruit in 90 days. Be diligent, be patient!”

What’s at Stake If You Don’t Start?

If you keep waiting for the “right time,” here’s what’s waiting for you:

1. Stalled Progress: Without habits, motivation is a rollercoaster. You’ll start strong, then burn out.

2. Missed Potential: The habits you don’t build today are the opportunities you’ll miss tomorrow.

3. The Same Old Struggles: Habits are the path out of stagnation. Without them, you’ll keep spinning your wheels.

This Week’s Challenge

Let’s make your first bulletproof habit:

1. Pick One Tiny Habit: Shrink it down to something you can do in under 2 minutes.

2. Anchor It: Attach it to something you already do every day.

3. Celebrate It: Reward yourself every time you show up—even if it’s just a fist pump.

Hit reply and tell me: What habit are you starting this week? Let’s make it real.

Until next time,
Ned

P.S. Know someone struggling to stick to their habits? Forward this email, they’ll thank you later… and I’ll thank you immediately.