The Make Habits Stick Method connects mindset (who), framework (what), and strategy (how)—in a way that models how real change unfolds. It relies less on willpower and more on structure and strategy.
Part of the SMARTER framework, this acronym helps you remember how to create plans for real life:
✅ S = Stage It
Plan where, when, and how the habit happens—and in what order.
✅ M = Micro Versions
Plan a micro version for off days to remove excuses—instead, freely choose time offs.
✅ A = Anchor + Amplify
.Tie to an existing habit and/or amplify a habit's importance by tying to other needs.
✅ R = Redesign Environment
Plan your space to make good choices easier. Hide temptation, spotlight cues.
✅ T = Team Up
Plan to do it with others for the accountability factor and steadier motivation.
✅ E = Enjoy It
Plan for music, rewards, having a life, and actions to make the journey feel good.
✅ R = Repetition-Bait It
Plan to outsmart your brain into repetition using trackers, streaks, and tech like Fitbit.
Used alongside the consistency path, the self-coaching steps (or A.P.P.) = Assess, Plan, and Practice.
Using the book’s guidance, your first step is getting real about what’s actually making that habit or goal so hard for you to stick to.
Next, using the SMARTER guide, map out a gameplan that fits your life and address challenges you identified in the first step.
Here, use external tools to start, emotional skills to strengthen, and specific strategies to maintain the habit for life.
With Stages 1 and 2 fairly self-explanatory, and the practice steps the core ___, let's look at those steps for a second.
With good-enough capacity, you’re ready to begin new habits using Level One tools—rely on external aids like environment redesign and support groups. This is beginner-level practice.
With Level Two tools, build core emotional regulation skills to better manage stress and setbacks, reframe self-talk, and develop nonjudgmental awareness. This too is practice.
With Level Three tools, fully integrate the habit, work on root causes, and do the maintenance needed to make change last. Here, practice equals being.