The Power Of Habit Stacking

Building healthy routines can feel like a challenge, especially when life gets busy, and motivation can start to fade. Setting goals to move more, eat better, or give ourselves moments of mindfulness, only to lost it all when day to day responsibilities take over. That’s where habit stacking can be a great option. It’s a gentle, yet powerful technique that helps you incorporate positive habits into your daily routine.

What Is Habit Stacking?

Instead of starting a new habit from scratch (which can be daunting) you can simply "stack" it on to something you already do every day. It’s a concept made popular by James Clear in his book Atomic Habits. The idea is this: by pairing a new habit with something you’re already doing, such as brushing your teeth or having your morning coffee, you create a natural connection that makes it easier to remember and are more likely to stick to it.

Why Does Habit Stacking Work?

One of the biggest challenges in forming new habits is finding a way to make them fit into your life without disrupting your existing schedule. Habit stacking uses the power of your current routines, making it easier to incorporate new behaviours without feeling overwhelmed.

You reduce the number of decisions you need to make each day. This minimises decision fatigue, where the quality of your decisions deteriorates after making too many choices. With habit stacking, it's a natural extension of something you’re already doing.

Where Do I Start?

Identify A Current Habit: Start by listing out the habits you already do consistently, such as brushing your teeth, making your morning coffee, or checking your social media. Choose one that naturally fits with the new habit you want to create.

Choose The New Habit: Pick a new habit you want to establish. It should be small and can be completed in just a few minutes. For example, if you want to be more active, start with something simple like doing 10 squats after checking Instagram.

Create A "When-Then" Statement: To reinforce the connection between your current habit and your new one, use a "When-Then" statement. For example, "When I brush my teeth tonight, then I will do my 10 squats."

Track Your Progress: Keeping a tracker or diary can be motivating and provide a visual reminder of your progress. It helps you stay accountable and allows you to see how your new habits are becoming a part of your routine.

Example Stacking Habits

Morning: "When I finish my coffee, then I will drink a glass of water."

Work: "When I finish reading my emails, then I will take a five-minute walk."

Evening: "When I sit down to watch my show, then I will stretch for five minutes."

Bedtime: "When I turn off the lights, then I will spend five minutes practicing deep breathing."

Habit stacking is a simple yet powerful strategy to help you build and sustain healthy routines. By linking new habits to established ones, you create a seamless transition that makes it easier to adopt positive changes in your life.