No more forgetting your vitamins or skipping floss.
What Is Habit Stacking?
Habit stacking is a method from James Clear’s bestselling book Atomic Habits that helps you build new habits by linking them to existing ones. Instead of trying to remember a brand-new behavior on its own, you “stack” it on top of something you already do every day — like brushing your teeth, making coffee, or checking your phone.
The idea: You already have routines. Let’s make those routines do more for you.
Why Habit Stacking Works
Here’s why it’s effective:
- ✅ Removes decision fatigue — you’re not thinking “when should I do this?”
- 🧠 Uses existing neural pathways — your brain already knows when and how a habit happens
- 🧩 Creates automatic behavior chains — one habit naturally leads into another
- 🔁 Encourages consistency — you’re more likely to stick with a habit if it fits your day
It’s a “set it and forget it” approach — except your brain does the remembering for you.
Now that you understand why habit stacking works, here are some practical examples you can try immediately.
Real-World Examples You Can Actually Use
Here are some simple but powerful habit stacks you can start with:
🌅 Morning Habits
- After I brush my teeth, I’ll drink a full glass of water.
- After I make my bed, I’ll write one sentence in my journal.
- After I start the kettle, I’ll take three deep breaths.
If you want even smoother mornings, check out these 3 simple habits that make mornings easier
💻 Workday Stacks
- After I open my laptop, I’ll check today’s top 3 priorities.
- After I finish a Zoom call, I’ll stand and stretch for 60 seconds.
- After I send an email, I’ll pause and roll my shoulders.
🌙 Evening Wind-Down
- After I turn off the TV, I’ll read five pages of a book.
- After I brush my teeth, I’ll prep my outfit for tomorrow.
- After I set my phone on the charger, I’ll list one win from today.
🏃 Fitness Stacks
- After I brush my teeth in the morning, I’ll do 10 bodyweight squats.
- After I brew my coffee, I’ll hold a 30-second plank.
- After I park my car, I’ll take the stairs instead of the elevator.
🧘 Mindfulness Stacks
- After I pour my morning drink, I’ll sit for 2 minutes of deep breathing.
- After I close my laptop at the end of the day, I’ll write down one thing I’m grateful for.
- After I set my phone on the charger at night, I’ll stretch for one minute in silence.
📌 Bonus Tip: Add a Time-Based Stack
“At 9:00 PM, I light a candle, turn on chill music, and close all tabs.”
Anchoring with time + habit builds momentum.
How to Use Habit Stacking to Build Your Own Habit Stack
Here’s a step-by-step method that works:
1. Inventory Your Current Habits
Make a quick list of habits you already do without fail every day. Think:
- Wake up
- Brush teeth
- Make coffee
- Lock the door
- Put on shoes
- Feed the dog
- Plug in your phone
2. Choose One Anchor Habit
Pick one that’s reliable and consistent. This will act as your trigger.
3. Define a Tiny New Habit
The new habit should be:
- Fast (under 2 minutes)
- Easy (no friction)
- Specific (not vague)
Example:
“After I brew coffee, I’ll take my vitamin.”
4. Use Clear Language
Frame it like this:
After I [current habit], I will [new habit].
Some more examples:
After I wash my face, I’ll smile at myself in the mirror.
After I take off my shoes, I’ll do 10 squats.
After I open my planner, I’ll highlight my most important task.
5. Celebrate the Tiny Win
Even if it seems small, mentally high-five yourself. The brain loves rewards — even mini ones.
What Makes Habit Stacking So Powerful?
It fits into your life without overhauling your schedule.
You’re not creating time. You’re layering impact on time you already use.
Imagine this:
- Drinking more water
- Practicing gratitude
- Reading daily
- Meditating
- Staying focused
…all happening almost by default, just by chaining one small habit after the next.
That’s the real power of habit stacking: you stop “remembering” to do good things — they just happen.
Final Thought
📅 Start with just one stack today.
Track it for a week.
Notice how your day shifts — quietly, naturally, powerfully.
