Jonathan’s Story
Choice Weight Analysis
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Welcome back to Shut Up and Choose.
This is the podcast that cuts through the noise, the nonsense, and the constant stream of bullshit coming from the internet, Instagram influencers, and people who keep telling you what to eat and what not to eat.
You already know what to do.
Today we’re talking about stackable habits. If you listened last week, you know the term. This week I got flooded with emails asking what it actually means.
So let’s clear it up.
Why Most People Fail at Weight Loss
Let’s be honest. People don’t fail because they don’t know what to do.
You know vegetables beat donuts. You know water beats soda. You know walking beats sitting on the couch for three hours.
The problem isn’t ignorance. The problem is overreaction.
You decide this is it. You go all in. Fasting. Keto. Boot camps. Meal prep. Apps. Rules. Discipline fantasies.
For a week, you feel unstoppable.
Then life happens.
Work explodes. Kids get sick. You forget your prepped food. One “fuck it” turns into five. By Friday, you’re whispering to ice cream.
I’ve been there.
You Don’t Need a New Personality
The problem isn’t you.
The problem is the belief that you need a full personality transplant to lose 20 pounds.
You don’t need monk-level discipline. You don’t need to hate your life. You don’t need to live on meal prep and punishment.
You need a system that works inside your real life. The messy one. The stressful one. The deadline-driven, pizza-adjacent one.
That system is stackable habits.
What Stackable Habits Actually Are
Stackable habits are small, realistic behaviors you attach to things you already do.
They don’t require discipline. They don’t require motivation. They don’t require a gym.
They work because they don’t fight your life. They slide into it.
The formula is simple.
After I do this thing I already do, I will do this small intentional behavior.
That’s it.
Why This Works When Everything Else Fails
Your brain is lazy. Mine too.
It loves patterns. It hates massive change.
When you try to flip your entire life upside down, your brain resists. Hard.
Small habits don’t trigger resistance. They sneak in.
Easy habits get repeated. Repeated habits create results.
How to Build Your Stackable Habit System
Step one. Audit your day, not your diet.
Stop counting food. Start noticing behavior.
When do you wake up. Drink coffee. Check your phone. Eat. Sit. Collapse. Sleep.
Your day already has anchors. That’s where habits get stacked.
Step two. Make the habit stupid small.
If it takes more than 60 seconds, you picked wrong.
No gear. No setup. No suffering.
If it feels hard on day one, it will fail.
Step three. Attach it to something real.
After coffee, drink water.
After a meeting, stand up and move.
After brushing teeth, prep something simple.
The anchor creates the action.
Step four. Track the habit, not the scale.
Weight is not linear. Behavior is.
Did you do the habit today. Yes or no.
That’s the scoreboard.
Step five. Prepare for chaos.
Have a minimum version.
Ten-minute walk becomes two.
Lower the bar so you don’t skip it.
Step six. Celebrate the win.
Keeping small promises builds confidence.
Confidence creates momentum.
Five Plug-and-Play Stackable Habits
One. Water before coffee.
Drink a full glass before your first sip.
Two. One breath before eating.
Pause. Breathe. Eat like a human.
Three. Walk after dinner.
Ten minutes. Inside or outside.
Four. Move after work ends.
Stand. Stretch. Reset.
Five. Pick two lunches on Sunday.
Decide once. Remove daily panic.
You Don’t Need the Gym
You don’t need a gym to lose weight.
Movement matters. Consistency matters more.
Walking beats quitting.
Attach movement to your day instead of scheduling it like punishment.
How to Eat Without Dieting
Build meals around protein and plants.
Keep foods you love. Give them structure.
Eat for energy, not punishment.
Choose meals that feel good two hours later.
Handling Real Life Without Self-Sabotage
Plan for imperfection.
Control what you can. Release what you can’t.
Don’t punish yourself the next day.
Go back to normal. Move on.
Final Word
You don’t need a diet.
You don’t need a gym.
You don’t need to blow up your life.
You need one habit.
Stack it. Repeat it. Then stack another.
This podcast isn’t called Shut Up and Wait for Motivation.
It’s called Shut Up and Choose.