Drink more water. Hit 10,000 daily steps. End the week on inbox zero. Why is it so hard to hit these seemingly simple goals? Most often, it’s our habits (or lack thereof) that let us down.
A habit is something we do without much thought or effort. We can get up and brush our teeth without thinking about it—perhaps even switch off our brains when driving a manual car, even when changing gears required intense concentration while learning to drive.
I’d argue that achieving your goals isn’t about willpower or determination. It’s the habits we do every day that accelerate progress. And that’s why habit stacking can be such a powerful tool.
Table of contents:
What is habit stacking?
Habit stacking turns goals into habits by combining them with things you already do. For example, if your goal is to drink more water, you’d stack the new habit (drinking a glass of water) on top of something you already do every day (brushing your teeth). Every time you brush your teeth, you’d drink a glass of water. At first, you’ll have to remind yourself, but eventually, the goal becomes a habit.
Habit stacking works because it appeals to the four laws of behavior change outlined in James Clear’s book Atomic Habits:
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Make it obvious
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Make it attractive
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Make it easy
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Make it satisfying
Using the same example: the trigger to drink more water becomes obvious when your brain associates it with brushing your teeth. It’s attractive because you know the goal, and easy because you’re already at the sink. The satisfaction comes from achieving your goal before you’ve even gotten dressed for the day.
Habits are notoriously hard to build. Smart people estimate that it can take the better part of a year to form a new one. And it makes sense: the idea of doing something without thinking about it requires intense repetition. But the more you do two tasks together, the more you’ll associate the two. The two habits become linked in your brain so that the new habit becomes second nature—something you do without having to think about it.
How to habit stack
Ready to make headway on your goals by making the task second nature? Here’s a practical guide to start habit stacking, based on my research and my personal experiences with habit stacking.
Observe your daily habits
Before you dive into creating new habits, look at those already cemented in your daily routine. These are things you do every day with little thought or consideration. For example:
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Brushing your teeth
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Getting into/out of bed
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Making your morning coffee
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Dropping your kids at the bus
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Checking Instagram on your lunch break
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Walking your dog
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Eating dinner
You could also think about the things that happen to you, rather than habits you have yourself. For example, do you get lots of text messages during the day? Are you up early enough to see the sunrise? These events make for great stacking triggers and can actually build a stronger routine that encourages you to do the task multiple times a day.
Use the habit stacking formula
The habit stacking formula is a fancy way of describing how you’ll implement the new habit. As James Clear writes in Atomic Habits, the formula goes:
After/before [current habit], I will [new habit].
For example: if your goal is to feel less stressed in the mornings and have a more productive evening, your formula could be: “After I brush my teeth in the evening, I’ll lay out my clothes for the following day.”
Start small—but be specific
Habits are easy to create when they’re easy (one of the laws of behavior change). The more resistance that’s in your way, the less enthusiastic you’ll be to do it. Remember: repetition is what forms a solid habit.
Be specific about when and where your new habit stack will happen. If your goal is to keep your inbox tidy, for example, your habit could be: “After I send my last email of the day, I’ll spend 10 minutes organizing my emails into folders.” Now you know exactly when you’ll do it and how long it’ll take—two common points of friction with new behaviors.
Use smart connections
The two habits you’re tying together shouldn’t just be things you do every day.
Be smart about how you connect the two—particularly if the new habit isn’t naturally fun (e.g., drinking more water). You could tie it to something you do enjoy doing to get the reward aspect of the habit formation loop.
Similarly, if you have a fun new habit that you want to implement, tie it with an existing, boring one. In my case: I find washing the dishes mind numbingly boring, so I added my new fun habit (listening to an audiobook) to make it more enjoyable. Just like that, I look forward to finishing lunch.
Use a habit tracking app
Habits become second nature when they’re repeated. Motivate yourself to not break the streak with a habit tracking app like Streaks or HabitNow. Either option is available on mobile so you can keep up with your habits on the go.
Pen and paper or a sticker chart can also do the trick, particularly if you’re appealing to law #1 (make it obvious). Place the tracker where you’d do the new habit so you can’t forget.
Give yourself a reward
Long-term habit formation includes four stages:
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Cue (the trigger)
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Craving (the motivator)
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Response (the actual behavior)
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Reward
The last one is important because rewards release dopamine, known as the “feel good” hormone. Our brain drives us to get more of the hormone, therefore solidifying the habit formation loop and encouraging us to cement the new task in our routine.
Behaviours that are pleasurable or intrinsically motivating, may become habitual after fewer repetitions than those that are not, as pleasure and intrinsic motivation act as rewards, which accelerate habit formation.
Habit stacking examples
Here’s some inspiration on what habit stacking could look like for both professional and personal goals:
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After I’ve made my morning coffee, I’ll spend 15 minutes on Duolingo practicing Spanish.
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After I finish eating dinner, I’ll put my plate into the dishwasher.
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After I’ve opened my laptop, I’ll spend 15 minutes tidying my inbox.
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Before I drink my morning coffee, I’ll drink a glass of water.
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After I send a client a new piece, I’ll prepare the invoice.
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After I close my laptop for the day, I’ll do a 10-minute declutter of my workspace.
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After I leave my car, I’ll throw away any trash left in there.
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Before I get into bed, I’ll lay out my clothes for the following morning.
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Before I fall asleep, I’ll put my phone on Do Not Disturb.
Does habit stacking work?
I’ve been using the habit stacking technique to ultimately feel more productive, without having to think about it. It’s helped me cement new habits, like drinking more water and keeping my workspace tidy, without feeling like either goal is too hard.
The best part about habit stacking: it’s super easy to start. Use this simple formula to try it for yourself:
After ________ , I’ll _________ .
That’s it.
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