Habit Stacking: A Simple Way to Build Healthy Routines

Building a healthy habit from scratch is hard because you must remember to do it. Habit stacking solves this by linking the new behaviour to an existing one.

The formula

"After I [current habit], I will [new habit]."

Examples

• After I pour my morning coffee, I'll take my vitamins as my doctor recommended.
• After I brush my teeth, I'll do one minute of stretching.
• After I sit down at my desk, I'll drink a glass of water.
• After I finish dinner, I'll go for a 10-minute walk.
• After I get into bed, I'll write down one good thing from today.

Make it work

1. Start tiny. The new habit should take under two minutes at first.
2. Be specific. Name the exact trigger and the exact action.
3. Add one habit at a time. Wait until it feels automatic before adding another.
4. Make it obvious. Leave a visual cue, like a water bottle on your desk.
5. Celebrate. A small moment of satisfaction helps your brain remember.

Be patient

Research suggests habits take weeks to months to form, with large differences between people. Don't worry if it takes a while.