Habit Stacking: The Simple Secret to Building Lasting Change
Have you ever set a big goal—like exercising daily, eating healthier, or meditating—but found it hard to actually stick with it? You’re not alone. Changing habits is tough because it often feels like you have to overhaul your entire routine overnight. But what if the key to lasting change isn’t about massive effort, but about making small, easy connections between what you already do and the new habits you want to build?
That’s exactly what habit stacking is all about.
What Is Habit Stacking?
Habit stacking is a simple yet powerful strategy where you attach a new habit to an existing one. Instead of starting from scratch, you build your new habit onto something you already do automatically—like brushing your teeth, making coffee, or sitting down for dinner. This creates a natural trigger for your new behavior, making it easier to remember and follow through.
James Clear popularized this concept in his book Atomic Habits, and it’s helped countless people create sustainable routines without overwhelm.
Why Habit Stacking Works
Our brains love habits because they save energy. Once a behavior becomes automatic, you don’t have to think about it consciously. But creating new habits requires extra effort—until they become part of your routine. Habit stacking leverages the power of your existing habits to make the new ones stick faster, because your brain already knows when to do them.
Plus, it removes friction. Instead of deciding when or how to do a new habit, the cue is already baked into your day. This tiny shortcut can lead to big, lasting results.
How to Start Habit Stacking
Here’s a simple 3-step process to get you started:
Step 1: Identify a Current Habit You Do Consistently
This could be anything you do every day or almost every day:
- Brushing your teeth
- Making your morning coffee
- Taking off your shoes when you get home
- Checking your phone in the morning
Step 2: Choose a Small New Habit to Add
Pick something simple that won’t feel overwhelming—ideally under 2 minutes. For example:
- Stretch for 30 seconds
- Drink a glass of water
- Write down one thing you’re grateful for
- Take three deep breaths
Step 3: Link Them with a Clear Statement
Make a simple plan that connects your new habit to the old one. Use the formula:
After [current habit], I will [new habit].
For example:
- After I brush my teeth, I will floss one tooth.
- After I pour my morning coffee, I will drink a glass of water.
- After I sit down at my desk, I will write down one priority for the day.
Examples of Habit Stacks to Inspire You
- After I turn off my morning alarm, I will sit up and take three deep breaths.
- After I put my keys on the hook, I will take off my shoes and stretch for 30 seconds.
- After I boil water for tea, I will spend one minute journaling.
- After I wash my face at night, I will apply moisturizer and say one positive affirmation.
Tips for Making Habit Stacking Work
- Start tiny: The new habit should feel doable. Small wins build momentum.
- Be consistent: Attach your new habit to a daily routine that’s already solid.
- Celebrate small successes: Give yourself credit for showing up—even if it’s just once.
- Stack wisely: Don’t overload one habit stack with too many new habits at once.
Why Habit Stacking Feels Different
When you stack habits, you’re not relying solely on motivation or willpower. You’re using your brain’s natural wiring to your advantage, turning everyday moments into powerful opportunities for growth. It’s gentle, manageable, and sustainable.
If you’ve ever felt stuck trying to start a new habit, habit stacking is the secret weapon you didn’t know you had.
Ready to Build Your First Habit Stack?
Start by picking one small habit you want to add. What’s a routine you already do every day? How can you attach your new habit to it? Try it out tomorrow morning and see how it feels.
If you want personalized support creating habit stacks that actually work for your unique lifestyle, I’m here to help. Let’s make building habits feel simple and joyful.
Work with Me to start creating lasting change today.
