You already have habits. Right now, without thinking about it, you probably do dozens of things on autopilot—brushing your teeth, making coffee, checking your phone. These existing habits are powerful anchors.
Habit stacking is the practice of linking a new behavior to an existing one. The formula is simple: "After I [CURRENT HABIT], I will [NEW HABIT]."
It works because you're not building from scratch. You're attaching something new to something your brain already does automatically.
Why Habit Stacking Works
Your brain is a pattern-recognition machine. When you do something repeatedly in the same context, your brain creates strong neural pathways. These pathways make behaviors automatic—you don't have to decide or remember.
The problem with most new habits is that they have no anchor. You're trying to remember to do something at some point during the day, relying entirely on willpower and memory. Both of these are limited resources, especially when you're struggling.
Habit stacking solves this by borrowing the strength of an existing pathway. Your current habit becomes the cue for your new habit.
Examples That Work
Here are some habit stacks that work well for people who are building (or rebuilding) daily routines:
Morning stacks:
- After I turn off my alarm, I will drink the water on my nightstand.
- After I pour my coffee, I will write down one thing I'm grateful for.
- After I brush my teeth, I will do three deep breaths.
Evening stacks:
- After I put on my pajamas, I will set out clothes for tomorrow.
- After I plug in my phone, I will read one page of a book.
- After I get into bed, I will think of one good thing from today.
Anytime stacks:
- After I use the bathroom, I will drink a glass of water.
- After I finish eating, I will wash my plate immediately.
- After I feel anxious, I will take five slow breaths.
The Key: Start Ridiculously Small
The most common mistake with habit stacking is making the new habit too big. "After I wake up, I will exercise for 30 minutes" is not a habit stack—it's a setup for failure.
Instead, start so small it feels almost silly:
- Not "exercise for 30 minutes" but "put on workout clothes"
- Not "meditate" but "close my eyes for 10 seconds"
- Not "journal" but "write one sentence"
"When you start a new habit, it should take less than two minutes to do." — James Clear
The point isn't the action itself—it's showing up. Once you've shown up, you can do more. But showing up is the hardest part, and that's what the tiny version protects.
Building Chains of Habits
Once a habit stack becomes automatic, you can add another link. Over time, what starts as one small addition becomes a complete routine:
Wake up → Drink water → Stretch for 30 seconds → Open curtains → Take three breaths
Each step triggers the next. You're not making five separate decisions—you're running one program. This is how you build routines that feel effortless.
When You're Really Struggling
If you're in a difficult place, your habit stacks might look different than someone else's—and that's okay. A valid habit stack might be:
- After I wake up, I will acknowledge that I'm awake.
- After I feel overwhelmed, I will name one thing I can see.
- After I eat something, I will tell myself that was a good choice.
These might not seem like much. But they're building the neural pathways that will eventually support bigger habits. They're teaching your brain that after X, you do Y. That pattern is what matters.
Your First Stack
Think of something you already do every day without fail—something automatic. Now think of one tiny thing you'd like to add to your life. Link them together:
After I _____________, I will _____________.
Write it down. Say it out loud. Then, tomorrow, try it once. That's all. One time. If it works, you've just created a new pathway. If it doesn't, adjust and try again.
Building habits isn't about willpower. It's about systems. And habit stacking is one of the simplest systems there is.
🔗