Making healthy changes in your life can feel overwhelming, especially when things are already busy. But what if there was a simple way to build new habits without disrupting your daily routine? That’s where habit stacking comes in—a technique that helps you form new habits by “stacking” them onto existing ones.
Instead of trying to overhaul your entire lifestyle at once, habit stacking allows you to make small, manageable changes that naturally fit into your day. Whether you’re looking to exercise more, eat healthier, reduce stress, or something else, this method can help you stay consistent without feeling overwhelmed.
What Is Habit Stacking?
Habit stacking is a strategy introduced by author S.J. Scott in his book Habit Stacking: 97 Small Life Changes that Take 5 Minutes or Less and expanded upon by James Clear in Atomic Habits. The idea is simple: pair a new habit with something you already do regularly. This makes it easier to remember and integrate new behaviors into your routine.
For example:
- If you already brew coffee every morning, you could use that time to take a few deep breaths or stretching routine.
- If you already brush your teeth every night, you could use it as a cue to add dental flossing afterward.
- If you check emails every morning, you could drink a glass of water before diving in.
By attaching new habits to existing routines, you create built-in reminders, which can help the new behavior become automatic over time.
Why Habit Stacking Works
This method works well because it takes advantage of patterns that are already hardwired into your brain. Habit stacking can include benefits like:
- Reducing decision fatigue by removing the need to “remember” to do it
- Building consistency without relying solely on motivation
- Making healthy changes feel natural and effortless
How to Build Your Own Habit Stacks
1. Start with a Habit You Already Do Consistently
Choose something that happens daily and naturally—like making coffee, commuting, brushing your teeth, or sitting down at your desk. This established action will become the “anchor” for the new habit you want to create.
2. Add a Small, Specific New Habit
Your new habit should be quick and easy to complete. If it feels too big or time-consuming, you’re less likely to stick with it.
Examples of small habits to stack:
- Drinking a glass of water after waking up
- Doing five push-ups before getting in the shower
- Writing down one thing you’re grateful for before answering emails
- Taking three deep breaths after getting dressed for the day
- Reading one page of a book before bed
The key is to keep it simple at first. You can always expand the habit later!
3. Use the Formula: “After [Existing Habit], I Will [New Habit]”
To structure your habit stack, use the following sentence:
After [existing habit], I will [new habit].
For example:
- After I pour my morning coffee, I will drink a glass of water.
- After I get dressed for the day, I will tell myself a positive affirmation.
- After I get in bed, I will read one page of a book.
This formula makes the habit easy to remember and natural to follow. You can also use the words “While” or “Before” instead of “After,” depending on how you are ordering your habits.
4. Make It Easy to Succeed
Set yourself up for success by reducing friction. If your habit stack involves drinking more water (this is a common goal for many people), keep a glass or water bottle on hand. If you want to incorporate more movement into your day, like stretching while watching TV, place a yoga mat nearby. The easier you make the habit stack, the more likely you’ll follow through.
5. Track Progress and Adjust as Needed
Once your habit stack is in place, check in with yourself. Are you following through regularly? Does the new habit feel natural, or does it need a bit of adjusting? If something isn’t working, adjust the habit or find a better anchor.
Examples of Simple Habit Stacks
Here are a few easy ways to start stacking healthy habits:
For Better Health & Fitness:
- After brushing my teeth in the morning, I will do 10 squats.
- While making coffee, I will fill my water bottle.
- Before sitting down at my desk, I will stretch for 30 seconds.
For Mental Wellness & Stress Reduction:
- After getting into bed, I will take three deep breaths.
- After checking my email, I will write down one thing I’m grateful for.
- After turning off my alarm, I will spend one minute in silence before getting up.
For Productivity & Focus:
- After opening my laptop, I will set my top priority for the day.
- After finishing a work call, I will stand up and walk for two minutes.
- After eating lunch, I will step outside for fresh air.
Small Changes Lead to Big Results
The beauty of habit stacking is that it makes change feel simple. Instead of relying on willpower or motivation, you build new habits by working with your existing routine—not against it. Over time, small daily habits can add up to significant improvements in your health, mindset, and overall well-being.
