How habit stacking powers Spencer Matthews’ extreme challenges
Former Made in Chelsea star Spencer Matthews has built a reputation for pushing his physical and mental limits while balancing a bustling family life. In a recent interview with The Irish Examiner, the 37-year-old revealed that habit stacking — a simple, scalable approach to daily routines — is the secret behind his ability to take on increasingly demanding challenges. From a 21-day sprint to master new skills to long-term fitness goals, Matthews argues that small, well-timed habits compound into durable resilience.
What is habit stacking and why does it work?
Habit stacking is the practice of pairing a new habit with an existing routine to increase consistency. It leverages the brain’s bias for repetition and cue-driven behavior. Matthews explains that the key is to select actions that are easy to repeat and to anchor them to moments that occur every day—such as mornings after waking up, during kids’ nap time, or just before winding down at night. By stacking tasks in this way, he minimizes decision fatigue and creates a reliable rhythm that can support extreme goals without sacrificing family life.
The 21-day challenge as a blueprint
Matthews’ 21-day challenge, completed in early December, served as a real-world test bed for habit stacking. The concept is simple: pick a difficult skill or goal, break it into bite-sized steps, and attach each step to a daily cue. For instance, if the target is a new physical feat, he might pair a 10-minute mobility routine with a post-lunch walk. If the aim is mental fortitude, he may link a short journaling session with his children’s bedtime ritual. The 21-day window isn’t magic on its own, but it does create a critical mass of small wins that reinforces the behavior and makes it more likely to persist beyond three weeks.
Balancing family and high-intensity goals
One of the most compelling parts of Matthews’ approach is its emphasis on balance. He is a father of three—Theodore, Gigi, and Otto—and notes that his routines must be robust enough to fit into a busy family schedule. Habit stacking helps him avoid the “all-or-nothing” trap: instead of carving out long, solitary blocks of time, he builds consistency through short, predictable actions that happen with normal daily activities. This method reduces friction and keeps him connected with his children while chasing ambitious challenges.
Translating habit stacking into measurable outcomes
For Matthews, the measurable outcomes aren’t just metrics of performance; they’re indicators of a resilient mindset. He tracks progress through repeatable micro-goals, such as completing a specified number of reps, maintaining a steady pace during workouts, or maintaining a streak of daily reflection. The compound effect shows up in improved stamina, sharper focus, and a calmer approach to inevitable setbacks. Importantly, he frames failures as data points for tweaking the stack rather than as reasons to abandon the plan.
Practical tips for adopting habit stacking
- Choose cues that occur daily and require minimal setup.
- Pair a hard goal with a simple, gratifying action to reinforce the habit.
- Track streaks to build accountability, but do so with a compassionate mindset toward slips.
- Adjust the stack as life changes; flexibility keeps routines sustainable.
- Involve family where possible to reinforce routines and shared motivation.
Spencer Matthews’ approach shows that extreme challenges aren’t just about sheer willpower. They’re about designing a life where consistent, intelligent routines compensate for limited time, allowing a person to pursue demanding goals while staying present for loved ones. Habit stacking becomes less about forcing discipline and more about creating a structure that makes discipline effortless.
