Habit Stacking | Make Habits Stick

There’s a simple strategy that can make habits stick.

It’s no mystery that we all have habits we want to develop—exercising regularly, reading more, drinking enough water, or practicing mindfulness. Yet despite our best intentions, new habits often fail to take root. We start strong but quickly fall back into our old ways minus the habit being habitual.

So let me ask you – what if there was a more effective approach?

Enter habit stacking: a powerful, science-backed strategy that makes forming new habits significantly easier.

What Is Habit Stacking?

Habit stacking is a behavior change strategy where you pair a new habit you want to develop with an existing habit you already practice on a regular basis.

The formula is simple:

“After/Before [CURRENT HABIT], I will [NEW HABIT].”

Example:

• After I brush my teeth, I will meditate for two minutes.
• Before I shower each morning, I will do 10 push-ups.
• After I pour my morning coffee, I will write down three priorities for the day.

The beauty of habit stacking lies in its simplicity and effectiveness. Instead of relying on motivation or willpower (both notoriously unreliable), you use the automatic nature of your existing habits as the foundation for building new ones.

The Science Behind Habit Stacking

The concept of habit stacking is rooted in the psychological principle of implementation intentions, which was studied extensively by psychologist Peter Gollwitzer in the 1990s. Implementation intentions are specific plans that follow an if-then format: “If situation X occurs, then I will perform response Y.”

Later, Stanford researcher BJ Fogg came up with a similar concept called “tiny habits,” where he emphasized anchoring new behaviors to existing routines. The term “habit stacking” itself was popularized by S.J. Scott in his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less.

The neuroscience explains why this works: habits form through neural pathways in the brain. When you consistently perform an action after a specific cue, these pathways strengthen, making the behavior more automatic. Habit stacking takes advantage of already strong neural pathways (your existing habits) and connects new behaviors to them.

Listen in to this incredible conversation on the Blossom Your Awesome Podcast –

Ep. 67 Change Your Brain with Ben Ahrens

Why Habit Stacking Works So Well

Habit stacking has several advantages over traditional habit formation strategies:

1. It eliminates the need for new triggers: Your existing habits already have strong cues built in, so you don’t have to create new ones.
2. It leverages automaticity: Since your current habits are already automatic, they provide a reliable foundation.
3. It reduces decision fatigue: You don’t need to decide when or where to perform your new habit; it’s tied to something you already do.
4. It’s highly customizable: You can create habit stacks that fit your specific daily routine and goals.
5. It scales beautifully: You can start with simple stacks and gradually build more complex chains of positive behaviors.

How to Create Your Own Habit Stacks

Ready to try habit stacking? Follow these steps to create effective habit stacks:

Step 1: List Your Current Habits

Start by identifying the strong, consistent habits you already perform every day. These will serve as your anchors. Common examples include:

• Brushing your teeth
• Making your bed
• Brewing coffee or tea
• Taking a shower
• Coming home from work
• Sitting down for meals
• Getting into bed

Step 2: Select New Habits You Want to Build

Choose small, specific habits you want to work on and develop. The key is to start extremely small—so small it feels almost too easy. For example:

• Reading one page of a book
• Drinking a glass of water
• Doing two minutes of stretching
• Writing one sentence in a journal
• Taking three deep breaths

Step 3: Match New Habits with Appropriate Current Habits

Pair each new habit with a logical existing habit. The best pairings:

• Occur in the same location
• Require similar energy levels
• Have a natural connection

Step 4: Create Your Habit Stacking Formula

Write out your habit stacking formula using the template: “After/Before [CURRENT HABIT], I will [NEW HABIT].” Be extremely specific about when and how you’ll perform the new habit.

Step 5: Start Small and Build Gradually

Start with just one or two habit stacks. Once these become automatic (usually after 2-8 weeks), you can add more or build on existing ones.

Practical Examples of Habit Stacking

Morning Routine Example:

• After I turn off my alarm, I will say one thing I’m grateful for.
• After I get out of bed, I will drink a glass of water.
• After I drink water, I will do five minutes of stretching.
• After I brush my teeth, I will meditate for two minutes.

Work Productivity Example:

• After I sit down at my desk, I will write down my three most important tasks.
• Before I check email, I will work on my most important task for 25 minutes.
• After each hour of work, I will stand up and stretch for one minute.
• After I complete a major task, I will take a five-minute walk.

Health and Fitness Example:

• Before I eat lunch, I will drink a full glass of water.
• After I take off my work shoes, I will change into exercise clothes.
• After I change into exercise clothes, I will do 10 minutes of physical activity.
• Before I reach for a snack, I will eat a piece of fruit first.

Common Pitfalls to Avoid

1. Starting too big: Begin with tiny habits that take less than two minutes.
2. Stacking too many habits at once: Start with just one or two stacks.
3. Choosing poor anchor habits: Use consistent, daily habits as your anchors.
4. Being too vague: Be specific about exactly what you’ll do and when.
5. Lacking patience: Give your habit stacks time to become automatic before evaluating their success.

The Ripple Effect of Habit Stacking

The power of habit stacking extends beyond individual habits. As James Clear points out, successful habit stacking creates a “cascade of good behavior” where one positive action naturally leads to another.

For example, stacking a two-minute meditation habit might lead to better focus, which improves your work quality, which boosts your confidence, which leads to better social interactions. Small habits compound over time, creating significant life changes.

Your Habit Stacking Action Plan

1. Choose one existing habit that you do consistently every day.
2. Select one small new habit you’d like to develop.
3. Write your habit stacking formula: “After [CURRENT HABIT], I will [NEW HABIT].”
4. Place visual reminders where you’ll perform the habit stack.
5. Practice your habit stack daily for at least 30 days.
6. Once established, build on it or add new habit stacks.

Remember, the goal isn’t perfection but progress. Even if you only succeed 80% of the time, your new habit will gradually take root and become part of your routine.

By using the simple power of habit stacking, you can transform your daily routine one small step at a time, building a foundation for lasting positive change.

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What existing habits could you use as anchors for new behaviors you want to develop? Share your habit stacking formulas in the comments below!

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