Stack Your Way to Success: A Beginner’s Guide to Habit Stacking

Have you ever struggled to stick with a new habit? You’re not alone. Whether hitting the gym, learning a new language, or reading daily, forming new habits can feel like an uphill battle. But what if there was a way to make it easier?

Enter habit stacking. It’s a simple technique to transform your life by connecting new habits to old ones.

Habit Stacking: What’s the Big Idea?

Let’s say you brush your teeth every morning. Adding a few stretches to brushing your teeth gives you a new habit. Congratulations, you have added a new habit to your existing one.

Specifically, habit stacking helps build new habits and break old ones by linking a new habit with an existing one, a new habit can be adopted more easily.

This concept has been explored by various experts, including:

• S.J. Scott used the term “habit stacking” in his 2014 book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less.
• BJ Fogg, a leading behavior scientist and best-selling author of Tiny Habits: The Small Changes That Change Everything, has emphasized the importance of linking new habits to existing ones. He has used the term “anchor moment” to describe the trigger that cues a new behavior.
• James Clear is a productivity expert who popularized habit stacking in his 2018 book, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Clear explains how habit stacking reduces mental friction associated with starting a new habit by anchoring it to an existing routine.

Despite its simplicity, this method works. After all, when you piggyback on existing habits, starting something new is easier.

Our brains are wired to love routines. By establishing a habit, we build a neural pathway that makes repeating it easier.

With habit stacking, you can effortlessly create new habits using this neural wiring. Think of it like building a bridge. You already have a sturdy bridge (your old habit). You’re now building a new, smaller bridge connecting the old one. Over time, the new bridge becomes stronger.

Why Habit Stacking Works

However, to truly understand why habit stacking works, we need to dive into the habit loop, popularized by Charles Duhigg in The Power of Habit. There are three key components to this loop;

• Cue. A trigger that initiates the behavior.
• Routine. A habit or behavior that occurs.
• Reward. This reinforces the habit by making it more likely to happen again.

As a result of habit stacking, a new routine is integrated into an existing cue. With your brain already primed for action based on the cue, you add another layer to a more established loop, making the change easier to adopt.

If you understand the science behind habit stacking and habit looping, you can transform your life with this powerful technique.

How to Stack Your Way to Success

Now, let’s look at practical ways to build new habits using this method.

1. Take stock of your current habits.

Start by writing down your daily routines. For instance, you might brush your teeth, make coffee, or check your email. To form new habits, you will need to anchor them to your existing habits.

2. Pair with a specific new habit.

Take the time to select a small, specific habit you wish to adopt. Keeping it manageable is the key. For example, rather than “exercise more,” set a goal to do five push-ups.

3. Use the formula.

James Clear suggests the following formula;

“After [current habit], I will [new habit].”

For example, “After I brew my morning coffee, I will write a sentence in my journal.” This formula provides clarity and an action plan.

4. Start small, dream big.

Similar to microtasks, consider microhabitats, which take less than two minutes. Starting small reduces the risk of being overwhelmed and builds confidence. You can gradually build up the tiny habit once it becomes consistent.

5. Create a “stack” that makes sense.

According to psychologist Lauren Alexander, PhD, calling your mom while waiting in the drop-off line at the kids’ school can be a recipe for disaster.

6. Set a timeline.

For habit formation, giving yourself a timeline can be a game-changer. By setting an end date, you’ll be more motivated and committed. In addition, it allows you to reflect on your progress and celebrate your successes.

7. Monitor and adjust.

Another way to stay motivated? Track your progress. If a stack isn’t working, try tweaking the pairing. When it comes to finding what works for your routine, flexibility is key.

8. Treat yourself after sticking to a new habit.

You’re most likely to stick with a new habit if you reward yourself after completing it. However, choose rewards that reinforce the habit itself for even greater effectiveness. Let’s say you had a goal to walk 15 minutes every morning after brushing your teeth, and you successfully met it for a week. Why not buy yourself some new headphones or sneakers?

Breaking Old Habits with Habit Stacking

In addition to building new habits, habit stacking can disrupt old ones. Creating friction in the habit loop makes the undesirable behavior more challenging to perform.

• Identify the trigger. List the things that prompt the habit you wish to break. As an example, watching television might lead you to snack mindlessly.
• Replace the routine. Get rid of your old habits and replace them with more constructive ones. If you want to avoid snacking, drink water or stretch instead.
• Use habit stacking to reinforce the change. Replace an existing habit with the replacement habit. For example, you could say, “I’m going to fill a glass of water after I turn on the TV.” Eventually, this interrupts the old pattern, allowing for a healthier lifestyle to be established.
• Create accountability. Keeping yourself accountable can be as simple as sharing your goals with someone or using an app to track your habits. As a result, you will be more committed to making changes when you take on this additional responsibility.

Common Challenges and How to Overcome Them

Habit stacking may seem straightforward, but there are challenges involved. Some common obstacles and tips to overcome them are as follows;

• Forgetting the new habit. A new habit is easy to forget in the beginning. You can help yourself remember by setting reminders on your phone or adding visual cues to your environment. If you keep your journal near your coffee maker, it might inspire you to write.
• Overloading your routine. It can be counterproductive to try to stack too many habits at once. To avoid burnout, focus on one habit at a time. As soon as the first habit becomes automatic, add another.
• Impatience. It takes time for habits to form. A new behavior generally takes more than two months to become automatic — specifically 66 days. So, it’s essential to be patient and to celebrate small wins along the way.
• Environmental disruptions. Routines can be disrupted by travel, illness, or life changes. Keep your anchor habits in place in these times, as they can serve as stabilizing forces.

Examples of Habit Stacking

Listed below are some real-life examples to inspire your own habit stacks;

• Morning routine. After brushing your teeth, spend five minutes stretching.
• Work productivity. When you open your email, write down your top three priorities for the day.
• Evening relaxation. Once the TV has been turned off, meditate for five minutes.
• Health and fitness. Take a short walk after finishing a meal.
• Learning and growth. As soon as you get into bed, read one page of a book.

The Compound Effect of Habit Stacking

Habit stacking is particularly compelling due to its cumulative impact. In the long run, even small changes can significantly impact when they are consistently implemented. Known as the compound effect, this concept illustrates the power of little improvements to create remarkable results.

For example, adding one push-up to your routine might seem insignificant. Eventually, this could increase strength, better health, and confidence to take on more challenging workouts.

Conclusion

Habit stacking’s power lies in its simplicity and adaptability. By anchoring new habits to old ones, you build a sustainable framework for growth. Whether you’re trying to build new habits or break old ones, this guide helps you get there.

Be consistent, start small, and remember that each habit you stack will help you become the person you aspire to be.

FAQs

What is habit stacking?

Habit stacking involves linking existing habits to new ones to build new ones. By performing an established habit, you trigger the formation of a new habit. For instance, I will meditate for five minutes after brushing my teeth.

Why is habit stacking beneficial?

The following are some key benefits of habit stacking;

• Increased consistency. Attaching the new behavior to an existing one makes you more likely to make it a regular part of your routine.
• Reduced mental effort. Using an already-established habit will save you the effort of remembering the new action, making it easier to stick to.
• Improved self-discipline. As a result of habit stacking, you can develop self-discipline by creating a system that integrates new habits seamlessly into your day-to-day life.
• Better organization. When habits are strategically linked, you can manage your time and tasks more effectively.
• Stress reduction. By integrating stress-management techniques into existing habits, you can reduce anxiety and promote relaxation.
• Enhanced mindfulness. When habits are consciously linked, they encourage mindfulness and focus in the present moment.
• Positive impact on mental health. As a result of habit stacking, healthy habits such as exercise, meditation, or journaling can be adopted and contribute to well-being

What are some tips for successful habit stacking?

Here are a few tips on how to make habit stacking work for you;

• Start small. Avoid stacking too many habits at once. Initially, add one or two new habits and gradually add more as you get used to them.
• Be specific. The more specific your habit stack, the more likely you will stick with it. For example, instead of saying, “I will read after breakfast,” say, “I will read ten pages after breakfast.”
• Make it easy. You should choose habits that are easy to follow and don’t require much effort.
• Track your progress. You can track your progress using a journal or an app that keeps track of your habits. As a result, you will remain motivated and on track.
• Don’t give up. New habits take time to develop. Do not get discouraged if you miss one or two days. Pick up where you left off and keep going.

What are some common mistakes people make when trying habit stacking?

Generally, people make the following mistakes when they try habit stacking;

• Doing too much too soon.
• Being too vague about their habits.
• Choosing habits that take too much time or effort.
• Being too easily discouraged.

You will be more likely to succeed with habit stacking by avoiding these mistakes.

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John Rampton is an entrepreneur, investor, and startup enthusiast. He is a founder of the calendar productivity tool Calendar. 

This article originally appeared on Calendar.