How to Build Habits That Stick Without Extra Willpower
Have you ever noticed how some habits just never get skipped? Brushing your teeth, taking a shower, eating breakfast—these are things you do almost automatically, every single day. Even if you’re not a breakfast person, you probably have your own set of daily or weekly routines that you never miss. These habits are so ingrained that skipping them would have real consequences. If you didn’t brush your teeth for a week, you’d feel it. If you didn’t shower, you’d notice. These are the backbone of your daily life.
What if you could use these solid routines as anchors for new habits you want to build? That’s the trick I want to share with you today.
The Power of Anchoring New Habits to Old Ones
Let’s say you want to start recording short videos or podcasts, but you keep telling yourself you don’t have time. Here’s what I did: when I lived in Adelaide, Australia, I always took the stairs down from my seventh-floor apartment. It was a fire escape, not glamorous, but it was right next to my door. Every time I went down those stairs, I’d record a quick video. It took just a minute or two, but because I was already taking the stairs, it became a natural part of my routine. If you check my YouTube channel, you’ll find those videos—maybe not the best sound quality, but they’re real, and they exist because I attached the habit of filming to something I was already doing.
You can do the same. If you drive regularly, why not record an audio note or a podcast while you’re in the car? Use a lapel mic, and you’re set. Or maybe you walk your dog every evening—turn that into your podcast time. Call it “Saturday Night Walks” and talk about what you learned during the week. Not only are you creating content, but you’re also reinforcing your own learning by recalling and explaining it. This is called spaced repetition, and it’s a powerful way to strengthen your memory and understanding.
Make Use of the Time You Already Spend
Think about all the little routines you already have. Going shopping, for example. Even if the store is just ten minutes away, that’s ten minutes you could use to record a video, brainstorm ideas, or simply reflect. If you’re worried about looking strange, remember: with a lapel mic and your phone attached to your shopping cart, it just looks like you’re on a call.
The key is to use these moments you already have, instead of trying to carve out extra time from your busy day. If you always brush your teeth before bed, why not use that as a trigger to do something else—like reviewing your goals for the next day, or practicing a new language for five minutes? The more you attach new habits to old ones, the more automatic they become.
Start with Hygiene Habits
I recommend starting with your hygiene routines because they’re non-negotiable. You never skip brushing your teeth or showering, so use those as your anchors. Maybe every time you cut your nails (say, every three weeks), you also check your supply of a certain product you need to buy regularly. At first, you might forget, but after a few cycles, it becomes automatic.
It’s like taking medicine. At first, you have to remind yourself to take it before meals, but after a week, your brain and body get used to it. The hardest part is installing the new habit. Once it’s in place, it runs on autopilot.
The Compound Effect
The real magic happens over time. If you do a little bit every day—just like brushing your teeth—you’ll see big changes after a month or two. The danger isn’t in doing too little, but in not doing it at all, or doing it poorly. If you brush your teeth every day but skip flossing, you’ll still get cavities. But if you do it all, every day, your teeth stay healthy.
It’s the same with your routines. Every small step brings you closer to the person you want to become. Excellence isn’t about giant leaps; it’s about steady, daily progress.
We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle
So, start today. Don’t wait for the perfect moment. Look at the routines you already have, and attach new habits to them. That’s how you build habits that last.
Key Takeaways
- Anchor new habits to routines you already do without thinking—like brushing your teeth or taking a shower.
- Start with hygiene habits, as they’re the most consistent and non-negotiable.
- Use “dead time” (like walking, driving, or shopping) to practice or create something new.
- The hardest part is starting, but once a habit is in place, it becomes automatic.
- Small, daily actions add up to big changes over time.
Action Steps
- Identify three daily or weekly routines you never skip.
- Choose one new habit you want to build, and attach it to one of those routines.
- Track your progress for a month and notice how much easier it gets.
Reflection
- What routines do I already have that I could use as anchors for new habits?
- What’s one small habit I can start today, using time I already spend on something else?
- How will my life look if I stick with these small changes for a year?
Pierre-Henry Soria
#Anchoring Habits #Behavior Change #Habit Formation #Routine Building #Self-Improvement #Tasks