Many people struggle to overcome laziness when trying to build new habits. It’s no surprise that many fail, because change often feels difficult and requires consistent effort.
In today’s fast-paced, instant-driven world, the concept of habit stacking has emerged as an appealing approach and is increasingly discussed as a way to help build new habits sustainably.
Habit stacking is a method of building habits by linking them to routines you already perform every day. To better understand what habit stacking is, how to apply it, and the benefits you can gain from it, read the full discussion in this article.
What Is Habit Stacking?
Habit stacking is a method of building new habits by attaching them to existing habits that are already performed regularly. Instead of starting a habit from scratch, this technique uses established habits as triggers to form new ones.
The habit stacking method was first introduced by S.J. Scott in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less, which highlights the importance of combining small habits into daily routines to create consistent positive change.
The concept became even more popular after being discussed by James Clear in his 2018 book Atomic Habits. James emphasized that the success of habit stacking depends on new habits being specific, simple, and easy to perform consistently.
Benefits of Habit Stacking
To better understand why habit stacking is so effective and widely used, it’s important to recognize the benefits it offers. Here are some advantages you can experience by practicing habit stacking:
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Gradually strengthens positive habits
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Makes it easier to build new habits
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Increases consistency in maintaining habits
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Reduces the likelihood of forgetting or skipping new habits
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Saves energy and time by combining habits with existing routines
How Does Habit Stacking Work?
To apply habit stacking effectively, you first need to understand how it works. Below is an explanation of the mechanisms behind habit stacking in helping form new habits:
Neuroplasticity (brain flexibility)
The brain can form new neural pathways through practice and experience. By attaching a new habit to an existing routine, the brain recognizes the pattern more quickly, making the new habit easier to form and perform automatically.
The compound effect
Small habits practiced consistently accumulate and lead to significant changes over time. Habit stacking leverages this effect by combining multiple small habits so their cumulative impact becomes more noticeable.
Habit triggers
Linking a new habit to an old one creates a habit trigger. When the old habit is performed, it automatically signals the brain to carry out the new habit, reducing the chances of forgetting or procrastinating.
Effective Ways to Apply Habit Stacking
To achieve optimal results, habit stacking must be applied correctly and intentionally. Below are some effective ways to implement habit stacking to consistently build new habits:
1. Identify Your Daily Habits
Observe routines you perform automatically every day. These habits will serve as the easiest triggers for adding new habits. The more stable and consistent the habit, the stronger its role as a trigger.
2. Write Down Your Existing Habits
List your daily habits from morning to night to clearly identify routine patterns. This helps you determine which habits are the most consistent and easiest to leverage. This step allows you to choose the right moment to insert a new habit so it feels natural and easy to maintain.
3. Set a New Goal
Next, decide on the new habit you want to build based on your personal goals—whether related to self-development, health, or productivity. Make sure the goal is specific, realistic, and easy to execute so it doesn’t feel overwhelming.
For example, after brewing your morning coffee, you can add a habit of reading a book for 10–15 minutes each day. Another example: after opening your laptop, immediately write down three work priorities for the day to stay focused.
Read also: Mottainai: The Japanese Philosophy of Appreciating Everything
4. Connect Old and New Habits Using a Simple Formula
The strength of habit stacking lies in its simple and memorable pattern. With a clear formula, the brain more easily recognizes the connection between old and new habits. Use the following template:
“After I [old habit], I will [new habit].”
Examples:
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After I close my work laptop, I will record today’s three expenses.
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After I prepare breakfast, I will drink one glass of water.
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After I arrive home, I will do light stretching for 5 minutes.
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After I receive my monthly salary, I will save one-third of it.
This connection creates an automatic habit flow, making it easier to maintain consistently over the long term.
5. Practice Consistently
The main key to successful habit stacking is consistency—not duration or perfection. Perform the new habit every day, even if only briefly. Over time, consistent repetition will make the habit automatic.
6. Increase Gradually
Once the new habit starts to form, gradually increase its duration or intensity. A gradual approach helps you stay comfortable and avoid feeling overwhelmed, allowing the habit to become stronger and more sustainable in the long run.
That concludes the discussion on habit stacking as a simple approach to building new habits by leveraging your existing routines. Habit stacking is an effective method worth trying to make small changes feel easier and more manageable.
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