How to Build Habits That Stick (The Simple Strategy I Use)
Fri Feb 06 2026
►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide
Struggling to stick to new habits no matter how motivated you feel at the start? The problem is not discipline. It is strategy.
In this episode, I break down the simple habit stacking framework I use to build routines that actually last. Instead of relying on willpower, you will learn how to anchor new habits to behaviors you already do every day, making consistency feel almost automatic.
You will discover how to identify the right existing habit, why starting embarrassingly small is the key to momentum, and how to integrate new behaviors into your life without burning out. This approach removes friction, lowers resistance, and helps you build routines that support long-term health and performance.
If you have ever felt stuck restarting the same habits over and over again, this video will give you a clearer, more sustainable way forward.
🔗 Resources I Mention/Use in This Episode:
The Gap and The Gain (book by Dan Sullivan and Dr. Benjamin Hardy) - https://amzn.to/4bWBL
Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW
Chapters:00:00 Welcome to the Athlete with Asthma Show00:44 Why starting new routines is so challenging01:07 Habit stacking and why it changes everything02:58 Step 1: Choose an existing habit to anchor to05:29 Step 2: Begin with the smallest possible version08:27 Step 3: Seamlessly integrate the new habit10:40 The three pillars of building healthy routines12:04 Final thoughts and an invitation to join Athlete With Asthma healthy living guide
I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use.
Here’s how I can help you:
Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact
Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off
Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide
Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.
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►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Struggling to stick to new habits no matter how motivated you feel at the start? The problem is not discipline. It is strategy. In this episode, I break down the simple habit stacking framework I use to build routines that actually last. Instead of relying on willpower, you will learn how to anchor new habits to behaviors you already do every day, making consistency feel almost automatic. You will discover how to identify the right existing habit, why starting embarrassingly small is the key to momentum, and how to integrate new behaviors into your life without burning out. This approach removes friction, lowers resistance, and helps you build routines that support long-term health and performance. If you have ever felt stuck restarting the same habits over and over again, this video will give you a clearer, more sustainable way forward. 🔗 Resources I Mention/Use in This Episode: The Gap and The Gain (book by Dan Sullivan and Dr. Benjamin Hardy) - https://amzn.to/4bWBL Outlive (book by Peter Attia MD) - https://amzn.to/42g7vZW Chapters:00:00 Welcome to the Athlete with Asthma Show00:44 Why starting new routines is so challenging01:07 Habit stacking and why it changes everything02:58 Step 1: Choose an existing habit to anchor to05:29 Step 2: Begin with the smallest possible version08:27 Step 3: Seamlessly integrate the new habit10:40 The three pillars of building healthy routines12:04 Final thoughts and an invitation to join Athlete With Asthma healthy living guide I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide: https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.