Stacking Your Way to a Better You

Building new habits can be challenging. For some people, it seems easy, like they’re naturally disciplined or wired for productivity. But for most of us, finding a strategy to build and stick to habits feels like climbing a never-ending hill. The truth? It’s not about willpower or discipline. Our brains are wired to stick with what’s familiar, comfortable and routine.

But here’s the good news: it’s not impossible. James Clear, author of the bestselling book Atomic Habits, popularized habit stacking—a simple, science-backed strategy that makes building new habits more manageable and sustainable. His concept builds on work from other behavioral experts, such as BJ Fogg, PhD, and S.J. Scott. BJ Fogg, the founder of the Behavior Design Lab at Stanford University and the author of Tiny Habits, emphasizes how small actions can lead to long-term behavior change. S.J. Scott is the author of Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less, a book that introduced the practical application of habit stacking for busy people. Their combined insights prove the value of starting small and building momentum through daily habits.

What Is Habit Stacking?

Habit stacking is exactly what it sounds like—stacking a new habit onto one you already have. Instead of starting from scratch, you use a habit that’s already part of your day as a foundation for something new. Think of it as adding a new book to an already sturdy shelf.

For example:

• After brushing your teeth every morning, add two minutes of flossing.
• While brewing your coffee, you could use the time to journal or practice gratitude.

By pairing habits, the old one becomes a natural trigger for the new one, making it easier to remember and do consistently.

Why Habit Stacking Works

The secret lies in how our brains work. Our brains thrive on patterns and routines—it’s why brushing your teeth feels automatic and takes no mental effort. This process is driven by the basal ganglia, a part of the brain responsible for habit formation and automatic behaviors. The basal ganglia help your brain conserve energy by automating repetitive actions. On the other hand, new habits require more work because they rely on less established neural pathways. Habit stacking bridges this gap by using familiar routines to support new habits, making the process more natural.

Instead of building a new path in your brain from scratch, habit stacking attaches a new habit to a well-worn path, making it easier and faster to follow.

Getting Started with Habit Stacking

Ready to give habit stacking a try? Follow these simple steps to build your first habit stack:

1. Start with what you know. Take a moment to think about everything you already do daily—things so automatic you barely notice them. This could be brushing your teeth, making your bed, starting your computer at work or even waiting for your coffee to brew. These are your anchors.

2. Pick one new habit. Choose one new behavior to add. Make it small and manageable, like drinking a glass of water, journaling for a minute or doing a quick stretch.

3. Link the habits together. Create a simple “when I do [current habit], I will do [new habit]” formula.

• Example: “When I brush my teeth, I will floss.”
• Example: “When I finish dinner, I will read for five minutes.”

4. Keep it small. The key to success is starting small—so small that it feels almost silly. For example, if your goal is to exercise, start with one push-up or a single stretch. You always can add more later as the habit becomes automatic.

5. Celebrate your wins. Small celebrations trigger dopamine release, reinforcing the habit. Say “great job” to yourself or check off a task—even tiny celebrations help solidify the habit.

Morning Rituals: The Perfect Place to Stack Habits

Mornings are often the most predictable part of your day, making them ideal for habit stacking. A consistent morning routine creates a sense of control and sets a positive tone for your day.

Instead of feeling rushed or scattered, imagine starting your morning like this: You wake up, drink a glass of water, stretch for a minute and jot down your goal for the day while your coffee brews. By the time you leave the house, you’ve already accomplished more than most people do in an hour. This small shift builds confidence and sets you up for success.

Why are mornings so effective for habit formation? Because mornings are less likely to be interrupted by emails, meetings or other demands. By establishing a consistent morning routine, you’re creating a dedicated window of time that’s entirely in your control.

Morning rituals offer several key benefits, according to BrainMD:

• Boosts mental clarity: Starting with small, mindful actions clears mental clutter and prepares you for decision-making.
• Reduces stress: When you know exactly what you’re doing first thing in the morning, you avoid that chaotic “what do I do now?” feeling.
• Increases energy: Positive movement (such as stretching or hydrating) gives your body a gentle wake-up call.
• Fosters consistency: Repeating the same steps daily helps automate positive behaviors so they eventually feel natural.

Here are some effective morning habit stacks you can try:

• After waking up, drink a glass of water. Your body becomes dehydrated while you sleep, so starting your day with water helps you feel more alert and energized. Place a water bottle on your nightstand to make it easy.
• While brushing your teeth, think of three things you’re grateful for. Gratitude has been linked to improved mental well-being and reduced stress. Use this time to reflect on what’s good in your life. Bonus: It makes the two minutes of brushing fly by.
• After making coffee, write in a journal. Coffee takes a few minutes to brew, so why not use that time to write down your goals, intentions or thoughts for the day? Journaling in the morning sets a positive tone and keeps your priorities in focus.
• After making your bed, do a one-minute stretch. Making your bed signals the start of your day, so it’s the perfect moment to add a quick stretch. It only takes a minute, but it wakes up your muscles and gets your body moving.
• After putting on your shoes, set an intention for the day. As you lace up for the day, pause and think of one word or goal you’d like to keep in mind, such as “patience” or “focus.” It’s a quick mental exercise that can shape your entire day.

By creating a chain of small actions, you’ll build a morning routine that leaves you feeling accomplished before the day even begins. These habits become second nature, making it easier to start each day with confidence.

The Power of Journaling in Habit Stacking

Journaling is one of the simplest and most impactful habits to add to your routine. It doesn’t require fancy tools—just a pen, paper and a few minutes of your time. According to the University of Rochester Medical Center, journaling can reduce anxiety, lower stress and support mental health. Writing down your thoughts helps you process emotions and identify patterns in your behavior, leading to better decision-making and emotional regulation.

Benefits of Journaling

1. Clears your mind: Writing down your thoughts helps you process emotions and organize ideas.
2. Reduces stress: Journaling provides an outlet for worries or frustrations.
3. Increases self-awareness: Reflecting on your day helps you understand yourself better.

Easy Ways to Stack Journaling

• After drinking your morning coffee, write one sentence about your goals for the day.
• Before bed, jot down one thing that went well during the day.
• After lunch, list three things you’re grateful for.

You don’t need to write pages. A few words can make a big difference.

Overcoming Common Challenges

Even with habit stacking, it’s normal to face obstacles. Here’s how to tackle some common challenges:

• Forgetting the habit: Use reminders such as sticky notes or phone alerts until your new habit feels natural.
• Picking the wrong anchor habit: Make sure your anchor habit is consistent. For example, if you only drink coffee occasionally, it might not be the best anchor.
• Starting too big: Break your habit into smaller steps. If journaling for five minutes feels overwhelming, start with one sentence.

Small Steps, Big Results

One of the best things about habit stacking is how small changes can lead to big transformations over time. As you master one habit stack, you can add another, creating a chain of positive actions that support your goals and well-being.

For example:

• Morning stack: Wake up → drink water → journal → stretch.
• Evening stack: Brush teeth → floss → reflect on the day → read for 10 minutes.

These small actions may seem insignificant on their own, but together, they create a routine that fosters growth and success.

Start Stacking Today

Ready to get started? Pick one simple habit you already do every day, such as brushing your teeth or brewing coffee. Then, choose a small action to stack on top of it—such as drinking a glass of water, stretching or writing down one goal. Start small, stay consistent and watch how these little wins stack up to transform your day. Your future self will thank you.