Habit Stacking: The Easiest Way to Build New Habits

Attach a new habit to one you already have, and let your existing routine do the remembering.

Habit stacking is a simple idea: link a new habit to something you already do every day. Your current routine becomes the reminder.

The formula

After I [current habit], I will [new habit]. For example:

• After I pour my morning coffee, I will drink a glass of water
• After I sit down at my desk, I will write my top three tasks
• After I finish dinner, I will take a ten-minute walk
• After I get into bed, I will read for ten minutes

Keep the new habit tiny

The smaller the new habit, the more likely you are to do it. Two push-ups are better than a plan for fifty you never start. You can always do more once the habit is established.

Be specific

Vague goals like eat healthier are hard to act on. Specific actions, like adding a piece of fruit to breakfast, are easy to repeat.

Track it simply

A tick on a calendar or a note on your phone is enough. Seeing a streak build is surprisingly motivating.

Expect some misses

Missing a day does not undo your progress. The key is to get back to it the next day.

This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional.