The 5-Minute Trick to Make Resolutions Habits

If you’ve ever set a big New Year’s resolution, “I’m going to work out every day!”, ”I’m cutting out sugar!”, “I’m starting a morning routine!”, you’ve probably felt the rush of motivation that comes with a fresh start.

But what happens when the new year comes and you have to get started? If starting, or staying consistent with, a new years resolution feels hard, you’re not alone. 

But here’s the thing: It’s most likely not a motivation problem.
It’s a system problem.
And the fix is surprisingly simple.

The secret? Habit stacking.

Habit stacking is a behavioral science strategy that makes new habits automatic by anchoring them to something you already do on autopilot.

Your brain loves routine. Every time you pour coffee, brush your teeth, or sit down to relax at night, you reinforce strong neural pathways. Habit stacking works by attaching a tiny, obvious, and doable new habit onto one of those existing routines.

In this video you’ll learn:

• Consistency doesn’t come from willpower, it comes from systems

• Habit stacking makes new habits automatic by attaching them to something you already do.

• The simple habit stacking formula that is a key piece to consistency.

If you found this video helpful, be sure to share it with a friend!

Resources

FREE 14-Day New Year Healthy Habit Challenge

Starts January 12, 2026

Tired of your new years resolutions failing by February 1? Sign up for my FREE 14-Day New Year Healthy Habit Challenge to go from wishful resolutions to healthy habits that last. Starts January 12, 2026

Ready to dive in for more? Check out my paid programs where I work with you to build sustainable habits and strength for a stronger and healthier future you!:

Strong For Life Personal Training Program

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What’s in the Video?

What happens if you're struggling to start or remain consistent with a new habit? It's not about willpower. Consistency with new habits is about having a system that makes it automatic. As soon as you have to think about what to do or when to do it, you’ve already lost. 

This is where habit stacking comes in. is a behavioral science strategy that makes new habits automatic by anchoring them to something you already do on autopilot. Your brain loves routine. Every time you pour coffee, brush your teeth, or sit down to relax at night, you reinforce strong neural pathways.

Habit stacking works by attaching a tiny, obvious, and doable new habit onto one of those existing routines.

The formula is simple:

👉 After I [existing habit], I will [new tiny habit].

This works incredibly well for women over 40 because it removes decision fatigue, willpower, and motivation — the things that fail us when life is busy.

3 Real Life Examples You Can Try Today

1. For better hydration
After I pour my coffee, I will drink a glass of water.
Your coffee ritual becomes your anchor.

2. For more mobility
After I brush my teeth, I will do a standing figure-four stretch (30 seconds each side).
One minute of gentle mobility connected to a nightly routine.

3. For extra strength
After I sit down to watch my show, I will do 10 bodyweight squats during the opening credits.
Small, simple, and almost impossible to skip.

Tiny habits may feel small, but they build big consistency.

Progress, Not Perfection

If you miss a day, don’t worry. Just pick it up again the next time that established habit happens. Which it will, on its own.

You don’t need more motivation.
You need a system that bends with your life instead of breaking under it.

Your Next Step:

Choose one habit you want to build.
Make it tiny.
Attach it to something you already do.

That’s the 5-Minute Trick, and it’s one of the easiest ways to move toward a stronger, healthier future you.

If you’re ready, be sure to check out my FREE 14-Day New Year Habit Challenge that starts on January 12!