Let’s be real—building habits is hard. You tell yourself you’ll wake up early, drink more water, or finally start that book gathering dust on your shelf. And for a few days, maybe even a week, you’re on fire. But then life happens. You oversleep once, forget to drink water one day, and suddenly you’re back to square one, wondering why self-improvement is so damn difficult.
Enter habit stacking—a simple but ridiculously effective way to build good habits without the usual struggle. It’s like sneaking vegetables into a delicious meal—you don’t even notice the change, but it makes a difference.
What is Habit Stacking?
Imagine this: Every morning, you make coffee without thinking about it. Now, what if you added a small habit—like drinking a glass of water—before that coffee? Over time, the new habit sticks because it’s attached to something you already do. That’s the magic of habit stacking.
Coined by James Clear in Atomic Habits, this method is all about piggybacking new habits onto existing ones. Instead of forcing yourself to remember new routines, you simply link them to old ones. And because your brain already recognizes the first habit, adding a second one becomes effortless.
I used to struggle with flossing. Every night, I’d brush my teeth and think, I should floss. And then? I’d conveniently “forget.” But once I decided to floss before brushing—attaching it to an existing habit—it became automatic. Now, I do it without even thinking.
Why Habit Stacking Works
- It’s effortless (kind of). You’re not creating a brand-new routine from scratch. You’re just tweaking an old one.
- It removes decision fatigue. No more, Should I do this now? You just do it because it’s already linked to something familiar.
- It builds momentum. Tiny wins add up. And once you feel progress, you’re more likely to keep going.
The 5-Step Guide to Habit Stacking
Ready to try it? Here’s how:
1. Identify a Current Habit
Start with something you already do consistently—like making coffee, brushing your teeth, or checking your phone first thing in the morning (no judgment). Your existing habits are anchors, and you’re about to add a little cargo to them.
For me, it was my morning tea. No matter how chaotic life got, I never skipped my cup of chai. So, I decided to attach a simple habit—stretch for 5 minutes—right before my first sip.
2. Choose a Small, Easy Habit to Add
This isn’t the time to aim big. If you try stacking “run five miles” onto “wake up,” you’ll fail faster than you can say snooze button. Pick something small—one push-up, a single deep breath, reading one page of a book.
One of my friends wanted to read more but never had the time. So, he stacked reading one paragraph onto his nightly habit of charging his phone. One paragraph led to two, then three, and before he knew it, he was finishing books.
3. Use the Right Formula
The best way to make habit stacking stick is to use a simple sentence structure:
After [current habit], I will [new habit].
For example:
- After I pour my morning coffee, I will drink a glass of water.
- After I brush my teeth, I will floss.
- After I check my emails, I will stretch for 30 seconds.
The key is to make it crystal clear so your brain doesn’t have to think twice about what comes next.
4. Make It Rewarding
Let’s be honest—if something feels like a chore, you’re not going to stick with it. That’s why it helps to attach a reward, even if it’s tiny.
Example? If you’re trying to build a journaling habit, stack it before your favourite part of the day. After I journal for two minutes, I will have my first sip of coffee. Now, journaling isn’t a task—it’s the thing standing between you and your beloved caffeine.
I once tried to get into meditation and failed miserably until I stacked it before my evening playlist. After I meditate for two minutes, I will play my favourite songs or podcasts. Suddenly, I had a reason to do it—it led to something I enjoyed.
5. Track Progress (But Don’t Obsess Over It)
I love crossing things off lists, but tracking doesn’t have to be complicated. You can mark habits on a calendar, use an app, or even just notice how often you remember to do it. The goal isn’t perfection—it’s consistency.
One trick? Never miss twice. If you forget a habit one day, make sure you do it the next. Skipping once is human. Skipping twice in a row? That’s the beginning of a downward spiral.
Habit Stacking Ideas (To Get You Started)
- After I wake up, I will drink a glass of water.
- After I take off my shoes at home, I will do one stretch.
- After I finish lunch, I will text a friend to check in.
- After I sit down at my desk, I will write my top three priorities for the day.
- After I turn off my laptop, I will write one sentence in a journal.
The Bottom Line
Habit stacking works because it’s realistic. You’re not overhauling your life overnight—you’re making small tweaks that add up. And that’s the secret to real, lasting change.
So, pick one habit, attach it to something you already do, and start small. Before you know it, your new habit will feel just as natural as the old one. And who knows? Maybe this time, you’ll actually stick with that habit you’ve been trying to build for years.
Give it a shot—your future self will thank you.
Ready to dive deeper into goal setting am personal development? Check out the Ultimate Guide to Personal Development for a comprehensive approach to continuously evolving and discovering new aspects of our potential throughout our lives. Or read The Importance of Goal Setting, if you’re looking to explore the life-changing benefits of setting goals.