WHAT'S THE STICK METHOD? 🤔
Use the Researcher-Coach mindset, a SMARTER plan for change, and science-backed strategies—like morning sunlight—to help yourself stick to exercise, sleep, and healthy habits of all kinds.
Based in behavioral psychology and other sciences, and designed by a habit coach, the method lets you grow into habits—organically.
These three pillars frame the method:
Observe more than you think
With the mindset of a Researcher–Coach, paying attention leads to better choices over time. And you'll find your inner voice shifting from self-critical-osity to curiosity.
(Learn more below)
A life-aligned way to approach your habits—with systems, routines, and a roadmap that make sticking to them easier—due to the when, how, and who involved.
(Learn more below)
The leveling-up path is highly strategic: start with external, no-willpower-needed tools, then build emotional regulation, and finally address deep-rooted issues that could derail you.
The Make It Stick Method connects mindset (who), framework (what), and strategy (how)—in a way that models how real change unfolds. It’s built on change science, so you need less willpower to sustain the habits you care about.
Download the Strategy guide
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 + Moderate Versions
Plan a micro version for off days and a moderate version for most days.
✅ A = Anchor to Capacity
Plan from your real bandwidth, not from urgency or someone else’s pace.
✅ 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.
THE HEART OF THE METHOD
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.
⬇️ THE COMMUNITY
The book explains the method, but knowing the path isn’t the same as walking it.
In the WhatsApp community, practice making sleep, exercise, ADHD-thriving, or whatever-you-need habit, a permanent part of your life—with group coaching to keep you on track.
And if you need extra help for strategy sessions or a second brain to scout with—one-on-one coaching is available.