Why habit stacking can help you build routines that actually stick
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Struggling to keep up with a new habit? Habit stacking is a science-backed way to help you build momentum. Explore why it works and 9 tips to try it for yourself.
When you start new habits like running a mile a day or cutting back on sugar, the good feelings from caring for yourself or accomplishing your goals can bolster you for weeks. But, eventually, these new habits may fall by the wayside, and what once brought you joy or a sense of accomplishment now feels like a chore.
Sticking to habits is a lot easier said than done. It can be hard to maintain something every day, especially when you get a bad night’s sleep or have a tough day at work. But there is a manageable way to build routines that stick: habit stacking.
This method meets you exactly where you are, and gently helps you move toward where you want to be. It’s all about adding small habits to the ones you already do. If you’re tired of not following through on habits or losing steam after a short while, these tips can help.
What is habit stacking?
Habit stacking is a simple strategy that involves pairing a new habit with one that you already do consistently. Think about the tiny actions that anchor your day, like brushing your teeth, brewing a cup of coffee, or reading the morning news. These moments happen almost automatically, and they’re deeply embedded into your muscle memory. This is what makes them perfect “anchor habits.”
If you want to start practicing more gratitude, you might try saying three things you’re grateful for as you pour your morning coffee. Or if you want to better manage your anxiety, you can start doing some breathing exercises after you brush your teeth at night. Instead of starting from scratch, you’re piggybacking on rhythms that are already working for you, which makes you more likely to perform the new habit regularly.
Does habit stacking actually work?
Habit stacking is effective because it taps into how your brain already operates. Habits live in the part of the brain responsible for automatic behaviors. When something becomes a habit—like tying your shoes—it no longer requires decision-making. It’s just what you do. Getting new behaviors into that automatic zone is where habit stacking shines.
By using a consistent cue to trigger the new behavior, you’re strengthening the neural pathways associated with the new habit, and it lowers the barrier to entry. Basically, it means you don’t need to remember to do the new habit. You just have to follow the natural script of your day.
5 benefits of habit stacking
Getting a habit to stick can be tough, but habit stacking can make it a whole lot easier. Here are five of the most common benefits of this method:
It makes starting easier: New habits often fail because the starting line is blurry. But habit stacking can give you a clear cue, so there’s no guesswork about when to start.
It helps habits stick: When you repeat a behavior in the same context over time, it can start to become automatic. Stacking a habit onto something you already do regularly makes it far more likely to become second nature.
It’s low-effort, high-impact: Most habit stacks take less than a minute. This makes them a lot more manageable, even on your worst days.
It builds confidence: Following through on something (even something small) can give you a psychological win. Those wins can then accumulate and reshape your self-perception.
It keeps you grounded: Habit stacking can offer a small sense of control. It weaves intentionality into your day without requiring you to be perfect.
How to start habit stacking: 9 tips for using this tool in your daily life
The great thing about habit stacking is that it’s usually simple. You’re designing habits that fit comfortably into your life without adding extra stress. The tips below can help get you started.
1. Start with a rock-solid anchor habit
Pick something you already do consistently without thinking, like brushing your teeth or shutting down your computer at the end of the workday. Then, make this your anchor habit.
Some other good anchors you could choose are making your bed, feeding your pet, taking a lunch break, or getting into bed. It helps to avoid using habits that happen sporadically or at different times every day. The more predictable the anchor, the more reliable your new habit will become.
💙 Listen to Dr. Julie Smith’s series Build Habits That Actually Stick to help you create new habits.
2. Keep the new habit tiny
Habit stacking works best when the behavior is small and not overwhelming.
Instead of telling yourself that you’ll write three pages in your journal after you wake up, try something smaller and more manageable. You could say, “After I wake up, I’ll write just one paragraph in my journal.”
(If journaling really is a goal, here are seven tips to get started.)
3. Use this sentence structure
To set yourself up for success, frame your habit stack like this: “After I [current habit], I will [new habit].” By doing this, you’re naturally embedding the habit into your day, right next to something your brain already recognizes.
You could say, “After I brush my teeth and before I get into bed, I'll stretch my body to release the day.” Or, “After I close my laptop at the end of the day, I’ll write down one thing that went well and one thing I’d like to improve the next day.”
4. Choose a consistent time of day
It’s easier to build habits around routines that happen at the same time each day. Generally, morning and evening routines are the most effective for habit stacking, as they tend to be the most structured.
You could also look for transition moments to build new habits, like getting home after work or finishing a meal, if this works better for your schedule.
5. Build habit stacks around your mental energy
Not every habit fits in every moment. Your morning self might be more focused, while your lunch break self might need a little movement. So, align the type of habit with your energy level.
If you know you’ll be low energy in the morning, try light breathing exercises or affirmations. If you know you’ll have medium energy in the evening, try light stretching after the workday ends.
Read more: Mentally exhausted? Here’s 10 ways to overcome mental fatigue
6. Use visual cues to reinforce your habit
Sticky notes, calendar reminders, or keeping a journal where you can easily see it can all be great visual reminders to help you maintain your habit. Cues help bridge the gap from intention to action.
For example, if your habit is journaling after your tea, consider leaving your notebook next to your kettle.
7. Celebrate immediately — even a little
The more we reward a behavior, the more likely we are to repeat it. A tiny celebration typically reinforces the behavior and helps your new habit feel satisfying.
After you complete your habit, reward yourself in some way! Maybe it’s a self-high-five or a few minutes to scroll through funny videos before diving into your to-do list. Yes, this may sound silly, but it can also really work.
💙 Practice giving yourself credit during the Let’s Celebrate session of the Daily Move.
Read more: How to smile more: 12 ways to naturally boost your confidence
8. Adjust as needed (and without judgment)
If a habit stack isn’t working, this just means the design needs some tweaking. Maybe your anchor isn’t consistent, or the new habit is too big. If this is the case, reassess and adjust.
You could switch the anchor to a more reliable habit, shrink it, or even move it to a different time of day.
9. Build slowly and sustainably
It’s tempting to create an entire “habit ladder” all at once. But the real magic of habit stacking is in layering. So, start with one small stack, and once that’s second nature, add another.
An example of a good growth path to follow would be adding flossing after brushing your teeth. Then, after that becomes a habit, you’ll add saying one thing you’re grateful for after flossing. When that becomes second nature, you’ll add breathing deeply for three seconds after your moment of gratitude.
Habit stacking FAQs
What is an example of habit stacking?
A good example of a habit stack is telling yourself that after you start your coffee, you’ll write one paragraph in your journal, or after you turn off your work computer, you’ll stretch your arms for 30 seconds.
Can habit stacking help with mental health routines?
Habit stacking can help with your mental health routines, particularly in establishing routines that support emotional regulation and mindfulness.
If you’ve ever felt too overwhelmed to meditate or too exhausted to journal, stacking small versions of those practices onto an existing routine can make them more accessible. For example, you could stack three deep breaths onto brushing your teeth or pair a short gratitude reflection as you close your laptop.
Bite-sized practices like this can gently nudge your nervous system toward calm and help you feel more anchored in your day.
How long does it take for habit stacking to work?
It works differently for everyone, but research does suggest that it can take anywhere from a few weeks to a couple of months for a new habit to become automatic. The main factor is consistency. The more you repeat a habit in the same context, the faster your brain will do it without thinking.
With that said, give yourself permission to go slow. Progress doesn’t need to be perfect, so be patient with yourself (here are seven ways to cultivate patience if that’s not easy for you).
Is habit stacking scientifically proven?
Habit stacking is grounded in behavioral science and supported by decades of research. The concept builds on “cue-based behavior,” which is a principle from psychology that shows habits form more reliably when consistent cues trigger them.
Essentially, habit stacking works because it mirrors how our brains naturally learn and remember behaviors.
What if my habit stack doesn’t stick?
If it doesn’t stick, it most likely means something in the setup needs adjusting. Maybe your anchor habit isn’t as consistent as you thought, or maybe the new habit is too big. It could also just be that the timing doesn’t align with your current energy level. Whatever the reason, know that this is completely normal.
The beauty of habit stacking is its flexibility. You can tweak the anchor, shrink the habit, or even move it to a different part of your day. Think of it like trying on clothes. You’re not failing if something doesn’t fit right away. You’re just learning what works for you.
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