The Complete Guide to Habit Stacking

What is Habit Stacking?

Habit stacking is the practice of pairing a new habit with an existing one. The existing habit becomes the trigger for the new behavior.

Formula: "After I [EXISTING HABIT], I will [NEW HABIT]."

Why It Works

Your existing habits already have strong neural pathways. They're automatic. By attaching a new behavior to an existing one, you leverage that automaticity. The existing habit becomes the environmental cue that triggers the new behavior.

How to Stack Habits

Step 1: List Your Current Habits

Write down everything you do daily without thinking. Wake up, make bed, brush teeth, shower, make coffee, eat breakfast, check phone, drive to work, etc.

Step 2: Choose Your Anchor Habit

Select an existing habit that:
• Happens at the same time daily
• You never skip
• Takes place in the same location
• Happens immediately before your ideal time for the new habit

Step 3: Make It Obvious

After I [ANCHOR HABIT], I will [NEW TINY HABIT].

Examples:
• After I sit down for breakfast, I will write one sentence in my gratitude journal
• After I brush my teeth at night, I will meditate for two minutes
• After I pour my coffee, I will do three deep breaths
• After I close my laptop, I will do five push-ups

Common Stacking Examples

Morning Stack:
After I wake up → I will make my bed
After I make my bed → I will drink a glass of water
After I drink water → I will do five minutes of stretching
After I stretch → I will meditate for three minutes

Evening Stack:
After I finish dinner → I will immediately wash my dishes
After I wash dishes → I will lay out tomorrow's clothes
After I lay out clothes → I will read ten pages
After I read → I will prepare for bed

Rules for Success

1. Start with ONE stack. Don't try to stack five new habits at once.
2. Make the new habit ridiculously small (under 2 minutes).
3. Be very specific about the anchor: "after I make coffee" not "in the morning."
4. The anchor must be something you actually do daily, not something you want to do.
5. Practice the stack for 30 days before adding another.

Troubleshooting

Problem: I forget to do the new habit even though I do the anchor.
Solution: Add a physical reminder. Put your journal next to the coffee maker. Put meditation cushion in the bathroom by your toothbrush.

Problem: The stack feels awkward or forced.
Solution: Wrong anchor. Choose a different existing habit that flows more naturally into the new one.

Problem: I do the anchor at different times/places.
Solution: That's not a good anchor. Choose something more consistent.