Habit stacking: Pairing New Habits With Existing Practices
Building new habits can feel daunting, especially when trying to find places to include them in an already-packed schedule. That’s where habit stacking comes in — it transforms routine actions into cues for new habits, making change feel seamless rather than overwhelming.
The key to habit stacking is using your brain’s natural tendency to follow patterns, as stacking a new habit onto an existing one helps it become second nature. Whether in your personal life or work, this strategy creates task consistency without requiring too much extra effort.
Read on to learn how this method helps build habits that stick.
What’s Habit Stacking, And How Does It Work?
Habit stacking refers to pairing new behaviors with activities you do automatically in order to create new repeated actions. Rather than starting from scratch, which can take time and may not be effective, you “stack” a new habit on top of an existing one, integrating it into your daily routine faster.
Productivity expert S.J. Scott introduced the concept in his 2017 book “Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less.” James Clear’s “Atomic Habits” later popularized the practice.
Both authors based this hack around the idea that your brain thrives on repetition. For example, coffee drinkers could proofread reports while waiting for their pot to brew, or yoga fans could do a flow while listening to an audiobook. Without habit stacking, you’d likely write isolated goals on your to-do list, only to forget or push them aside for more urgent tasks.
How To Start Habit Stacking: 6 Steps
By taking a few intentional steps, you can make better decisions about your daily habits and their efficiency — here’s how to get started.
1. List Your Current Habits
Start by writing a “habits list” detailing everything from brushing your teeth and making your bed to checking your email and writing meeting summaries. The goal is to identify habits you consistently do without much thought — these are your anchors for new practices.
2. Outline The Habits You Want To Create
Be specific and realistic when you define habits to adopt, as starting small is better than overcommitting and burning out. Instead of vague objectives like “be healthier” or “upskill,” focus on concrete actions, such as stretching for five minutes every day, reading a chapter of a book before bed, or meditating on your lunch break. These smaller, manageable actions are easier to fit into your routine, so you’ll likely complete them.
3. Make A Habit Of Two Things
Pick an existing behavior that will cue a new action. For example, walk for 10 minutes during your usual lunch break to build more exercise into your day. Or, listen to industry podcasts during your morning commute to turn travel time into professional development opportunities. Pairing habits logically will make your day more productive without feeling like extra work.
4. Start Small
Expanding on your entire habit list at once might be tempting, but moving toward your goals progressively is a better way to stay motivated. New habits should feel natural, not forced. So, choose one stack at a time — a small daily win builds momentum, and you're less likely to forget a single habit change.
5. Increase Your Stack
When your first habit stack feels automatic, it’s time to expand. Either add another step to your existing stack or create a new one.
Say you master stretching when your coffee brews. Take another step toward mindfulness and journal as you drink your first cup. Alternatively, pair a new behavior with another habit — after attending a weekly team meeting, record key insights and share them on LinkedIn.
Remember not to pile on the activities, though. Don’t move on until the second stack feels as natural as the first.
6. Reinforce Your Behavior With Rewards
To make habit stacking consistent, reward your progress with incentives you enjoy, as positive reinforcement cements habits by creating a sense of satisfaction.
Optionally, build rewards into habit planning. For instance, treat yourself to a movie trip after successfully eating a nutritious lunch every day for a month. Small incentives like this create a positive feedback cycle, making it easier to stick with your habits long-term.
Tips to succeed at habit stacking
Successful habit stacking requires more than smart pairing. Here are some tips to guide you as you build stronger routines:
- Define clear goals and cues: Don’t write a vague plan like “learn new skills.” Instead, attach a measurable objective to a specific action, like studying industry workbooks for five minutes after lunch.
- Set realistic cues: Pair good habits with something you already do so they’re easier to integrate. For example, set a glass of water next to your coffee and alternate sips to stay hydrated.
- Focus on consistency, not quantity: Start with one habit and only increase your stack as your new behaviors solidify. Overloading your routine can be overwhelming, making adopting or maintaining new habits harder.
- Set a timeline for yourself: Give yourself a reasonable timeline to incorporate a new behavior. A set period helps you track progress, maintain accountability, and stay motivated.
- Track your successes: Use a daily journal or habit-tracking app to assess your progress. Seeing growth (or lack thereof) is motivational and lets you reflect on what needs adjustment.
- Delegate tasks: Hire an Athena assistant to lighten your to-do list. They manage personal and workplace routines, handling everything from organizing files to scheduling vacations. With less clutter on your mind, you can dedicate more time to successful habit stacking, boosting your productivity and personal growth.
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FAQ
How does habit stacking work?
Habit stacking involves attaching a new activity to an automatic behavior. The existing habit acts as a trigger, reminding you to complete the new habit.
What are some habit-stacking ideas?
Below are a few common examples of habits people typically stack.
Personal life examples:
- Stretching while watching TV
- Talking to friends on the phone while taking a walk
- Meditating while waiting for the bus
- Doing five minutes of yoga in bed before going to sleep
- Washing your face after brushing your teeth
Work examples:
- Practicing deep breathing while walking to the office coffee pot
- Spending five minutes checking emails while making copies
- Tidying your workspace while on a routine phone call
- Reviewing your to-do list while waiting for a file to upload
What are the 4 keys to creating a habit?
In “Atomic Habits,” James Clear defines four steps for building new behaviors:
- Cues are external reminders or encouragement to act based on an anticipated outcome.
- Cravings refer to the motivation behind the behavior.
- Responses are the actual habits you put into practice.
- Rewards are the result of doing the behavior — they’re the driving force behind all the previous steps.
Here’s how that would look for someone developing a new workout routine:
- Cue: Laying out workout clothes before leaving for work.
- Craving: Completing a 5k after three months of training.
- Response: Running for 30 minutes four days a week.
Reward: Improving pace and finishing the race.