Master Strategy: Habit Stacking—Create A Better You | Build Lasting Habits with Simplicity - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Master Strategy: Habit Stacking—Create A Better You from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the habit‑stacking system today. Be sure to check out the full video for all the details.

Key Points

Habit stacking: attach a new habit to an existing, already‑automatic action (e.g., running right after you step out of the front door).
Start with one simple habit – a 20‑minute run 4 × / week – before adding complexity.
Once the base habit is solid, layer on intervals, long runs, and strength work on the same days.
Keep everything SMART: Specific, Measurable, Achievable, Realistic, Time‑bound. Write the exact day, time, location and duration.
Simple nutrition hacks: eat a big meal before grocery shopping to curb cravings; practice taking a gel every 20 min for interval days.

Workout Example

Day	Primary Habit	Stacked Add‑On
Monday	20‑min easy run	20‑min gym (strength)
Wednesday	20‑min easy run	Interval set – 20 × 1 min fast with 30‑60 sec rest (total ≈ 20 min)
Friday	20‑min easy run	20‑min gym (strength)
Sunday	Long run – start 25 min, add 5 min each week up to ~60 min

How to start:

Write down “Run 20 min at 7 am on Mon/Wed/Fri/Sun, walk 3 min from front door, kit ready the night before.”
After 2–3 weeks of consistency, add the Wednesday interval set.
After another 2 weeks, extend Sunday to a long run and begin the gym sessions on Mon & Fri.

Closing Note

Give this habit‑stacking plan a try and adjust the times or distances to match your own paces in the Pacing app. You’ll soon see motivation stick and progress build week after week. Happy running! 🎉