Habit Stacking 101
How to Create Lasting Routines
Habit stacking is a powerful strategy for creating new habits by linking them to routines you already have. By combining a new habit with an existing one, you form a chain of actions that are easier to follow and more likely to become part of your daily routine. In this post, we’ll dive into how habit stacking works and provide a list of 25 common habits you can stack to create new, lasting behaviors.
What is Habit Stacking?
Habit stacking involves pairing a new habit with an existing one. The idea is simple: by linking the new habit to something you already do automatically, you're more likely to adopt the new behavior. To start, identify the habits you perform daily, and then choose the new habit you’d like to incorporate into your routine.
For example, if your goal is to read more, you could stack the habit of reading before bed with the habit of brushing your teeth. Since brushing your teeth is a habit you already have, it's easier to tie the new habit of reading to it.
Steps to Start Habit Stacking
Identify Current Habits: List out the habits you already do without thinking—such as making coffee in the morning, checking your email, or brushing your teeth.
Choose a New Habit: Decide on the new habit you want to build. This could be anything from exercising to practicing gratitude.
Link the New Habit to an Existing One: Look for natural connections between your existing habits and the new one. For instance, if you want to start drinking more water, you could drink a glass every time you check your email in the morning.
Create a Clear Plan: Write down the new habit, the existing habit you'll stack it on, and a specific time and place for this routine. The clearer your plan, the more likely you are to follow through.
Commit and Be Consistent: Each time you perform your existing habit, follow it up with the new one. Consistency is key in forming a lasting routine.
Examples of Habit Stacking in Action
Want to meditate more? Stack it onto your morning coffee routine. Every time you brew coffee, spend 5 minutes meditating.
Want to read more books? Read a few pages after brushing your teeth at night.
Want to practice gratitude? Write down three things you're grateful for right after making your bed each morning.
Conclusion
Habit stacking is a straightforward and effective way to introduce new habits into your life. By connecting new habits to actions you already perform, you make the process feel natural and automatic. Whether you want to drink more water, read more, or meditate regularly, habit stacking can help you build routines that last. Start with the list of 25 habits and begin stacking today—commit to your plan, and watch your new habits take root!