Building new routines can feel overwhelming, especially when life is already packed with responsibilities. But what if there was a simple, science-backed way to make new habits stick? Enter habit stacking—a powerful technique that leverages your existing routines to create new, lasting habits.
In this blog post, we’ll explore what habit stacking is, why it works, and how you can use it to build routines that align with your goals. Whether you’re looking to improve your health, boost productivity, or enhance your personal growth, habit stacking can help you get there.
Habit stacking is a concept popularized by James Clear in his bestselling book Atomic Habits. The idea is simple: instead of trying to create a new habit from scratch, you "stack" it onto an existing habit. By anchoring the new behavior to something you already do regularly, you create a natural trigger that makes the new habit easier to remember and execute.
For example:
The key is to pair the new habit with a well-established routine, making it easier to integrate into your daily life.
Habit stacking works because it taps into the brain’s natural tendency to follow patterns. When you link a new habit to an existing one, you’re essentially piggybacking on the neural pathways that are already in place. This reduces the mental effort required to start a new behavior and increases the likelihood of consistency.
Here’s why it’s so effective:
Ready to start habit stacking? Follow these five steps to create your own stack:
Take a moment to list the habits you already do every day. These could include brushing your teeth, making coffee, checking your email, or taking a shower. These existing habits will serve as the foundation for your new routine.
Decide on the habit you want to build. Make sure it’s specific and actionable. For example, instead of saying, “I want to exercise more,” say, “I will do 10 push-ups.”
Find a natural connection between your new habit and an existing one. Use the formula:
After [current habit], I will [new habit].
For example:
Begin with a habit that takes less than two minutes to complete. Starting small reduces resistance and makes it easier to stay consistent. You can always build on the habit later.
Use a habit tracker or journal to monitor your progress. Seeing your streak grow can be incredibly motivating and help you stay on track.
Here are some practical examples of habit stacking to inspire you:
To make the most of habit stacking, keep these tips in mind:
Habit stacking is a simple yet powerful strategy for building new routines without overhauling your entire life. By anchoring new habits to existing ones, you create a seamless flow that makes change feel effortless. Start small, stay consistent, and watch as your new habits transform your daily life.
What habit will you stack first? Let us know in the comments below! And if you found this post helpful, share it with someone who’s looking to build better routines.