July 9, 2025
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.
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.
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.
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:
Step 2: Choose a Small New Habit to Add
Pick something simple that won’t feel overwhelming—ideally under 2 minutes. For example:
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:
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.
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.