Many people mistakenly believe that they need endless willpower or intense motivation to make a new habit stick. But behavioural science tells us that’s not the case. While you’ve probably experienced some success starting certain habits, you’ve likely also had your fair share of failures too. That’s because most habits don’t form simply because someone desperately wants them to, instead, they follow a predictable cycle. One you can take advantage of.
As outlined in The Power of Habit by Charles Duhigg and refined in James Clear’s Atomic Habits, most habits are built on a loop: cue → craving → response → reward. In Tiny Habits, BJ Fogg further emphasises how the cue, which is the trigger that initiates the behaviour, is the most powerful piece of the puzzle.
Once you understand this cycle, you can stop trying to rely on brute-force willpower and start working with your brain’s natural rhythm … and that’s where habit stacking comes in.
This technique focuses on the cue stage of habit formation by attaching a new behaviour to something you already do consistently. Instead of creating new routines from scratch, habit stacking lets you build better habits with less effort by using your existing habits as anchors.
Sounds simple in theory, right? Well let’s see how it works in practice.
What Is Habit Stacking?
Have you ever brushed your teeth and then immediately washed your face without thinking about it? Or perhaps you brewed your morning coffee and automatically opened your favourite social media app?
That’s habit stacking in action—you’ve already paired one activity with another, even if you didn’t realise it!
Habit stacking means combining a new behaviour with a well-established habit, using that original habit as a reliable trigger.
It follows this simple formula:
“After I [current habit], I will [new habit].”
For example, an attempt at habit stacking to get in more exercise would be:
“After I brush my teeth, I will do 10 squats.”
Alternatively, if you’re trying to stay hydrated you might try:
“After I pour my morning coffee, I will drink a glass of water.”
This method works because you’re not relying on memory or motivation—you’re piggybacking off a habit that’s already ingrained in your routine.
Why Habit Stacking Is So Effective
What makes habit stacking so effective is its simplicity.
Your existing habits are already part of your life—they’re automatic, low-effort, and consistently repeated. When you tie a new action to one of these habits, it benefits from the same consistency without needing to start a whole new behavioural pattern. This means you’re reducing decision fatigue as you’re not adding another thing to your mental to-do list, you’re simply attaching it to something you already do. This doubling up eliminates the friction that comes from trying to find the perfect time, space, or reminder as the cue is already there.
Furthermore, habit stacking helps you create and maintain the momentum that is required to make new habits stick. Once one good habit triggers another, it creates a ripple effect throughout your day.
It’s also incredibly flexible. Whether it’s for physical health, emotional wellness, or productivity, habit stacking can be tailored to any area of your life. Research and anecdotal evidence alike show that people who stack habits are more likely to maintain them over the long term—because they’re not relying on motivation, just structure.
How to Start Habit Stacking (Without Overcomplicating It)
The best part about habit stacking is that you don’t need to overhaul your routine. Here’s how to make habit stacking work without making it a project:
- Choose one small habit, then make it fast and frictionless. For example, floss just one tooth, drink a small glass of water, stretch for 10 seconds, etc.
- Pick a strong anchor habit as your “trigger.” It should be something you already do daily and reliably, like brushing your teeth, brewing coffee, or turning off your alarm.
- Use the formula: “After I [current habit], I will [new habit].”
- Keep it contextually relevant. If you want to start a stretching habit, it makes more sense to attach it to waking up or exercising, not driving your car.
- Start small. One stack is enough. Let it become automatic before increasing the duration. 5 push ups can grow into a full work out, but it needs to be done slowly, or you’ll likely give up before the habit has taken hold.
- Track or reward it. A simple tick on a calendar, a mental “well done” or even a celebratory fist pump can help reinforce the loop.
Examples of Habit Stacking for Health & Wellness
Let’s explore some practical examples. These are easy habit stacks you can incorporate into different parts of your day.
Morning Routine Stacks
- After I brush my teeth, I will take my supplements.
- After I drink my coffee, I will write down three things I’m grateful for.
- After I shower, I will stretch for one minute.
- After I open the curtains, I will drink a glass of water.
- After I check the weather, I will do 10 jumping jacks.
During The Workday
- After I finish a meeting, I will drink a glass of water.
- After I send an email, I will stand up and stretch.
- After I start my computer, I will take three deep breaths.
- After I get up to use the bathroom, I will do 15 seconds of deep squats.
- After I hang up a phone call, I will look away from my screen and rest my eyes for 30 seconds.
Evening Routine Stacks
- After I set my phone to charge, I will read one page of a book.
- After I change into pyjamas, I will meditate for two minutes.
- After I brush my teeth, I will lay out my gym clothes for tomorrow.
- After I turn off the TV, I will prep my water bottle for the next day.
- After I get into bed, I will take three slow, deep breaths.
General Wellness Stacks
- After I feed the dog, I will fill my water bottle.
- After I take off my shoes, I will do 10 wall push-ups.
- After I turn on the kettle, I will do a 30-second plank.
- After I enter the kitchen, I will prepare a portion of fruit or veg for later.
- After I get home from work, I will walk around the block before going inside.
Tips for Making Habit Stacking Stick
There are a few simple strategies to make your new habit stack stick.
- Start tiny. The number one mistake people make is trying to do too much too soon. A habit that takes just 10 seconds is better than one that feels like a chore. You can always build up later.
- Make the cue specific and unmistakable. Don’t say, “When I feel like it…” or “When I have time…” Instead, link your habit to a clearly defined action that already exists in your routine. For example: “After I pour my morning coffee…” is better than “In the morning…”
- Start with one stack only. Focus on making just one new habit automatic before you add more. Once it feels second nature, build from there by expanding the activity. Resist the temptation to start multiple stacks at once.
- Be flexible. If a habit stack doesn’t feel natural or falls flat, tweak it. Attach your habit to a different anchor or change the time of day. There’s no failure, just feedback.
- Use reminders early on. Set a phone alert, leave a sticky note, or use a visual cue (like leaving your water bottle out next to your coffee machine) to reinforce the new stack.
- Don’t break the chain. Try to maintain streaks, even if your habit is tiny. The real power is in consistency, not intensity. For example, let’s say your habit is to do push ups before you shower. You started at 5 and you’ve managed to build up to 20 push-ups. But one day, you don’t feel motivated, or you feel tired or slightly ill. In this scenario, feel free to do just one push-up on your knees to maintain the streak. Protect the new habit at all costs, even if it means temporarily rolling back the intensity.
Stack Your Way to a Healthier Life
Remember, you don’t need superhuman willpower to live a healthier, more intentional life, you just need the right structure. Habit stacking is one of the simplest and most effective tools for behaviour change and recommended by almost every authoritative source on the topic of behaviour design. By linking new actions to your existing routines, you eliminate friction, reduce reliance on motivation, and make success feel effortless.
Start today. Pick one small habit you want to build and stack it onto something you already do. It might feel tiny but give it time and it will become second nature. The best habits aren’t built overnight or through sheer intensity. They’re stacked, one on top of another, until they quietly form the foundation of a healthier, happier life.
