What is Habit Stacking and How to Do It?

Habit stacking is the act of stacking a new action to the ones you already do regularly. It is an effective way to form multiple habits. 

Instead of starting from scratch and changing your routine, you can just build habits based on your current schedule. This makes it easier for you to hit your goals no matter how you go about your day.

Stacking habits is also a great hack to stay consistent with your goals. So, it is exactly what you need to make you start and keep going until the finish line. In this article, we’ll guide you on how to properly master it.

How to habit stack

The habit stacking formula is super simple:

After/Before (current routine), I will (new habit). 

And it is all about creating a smooth flow of actions. Here’s how you can make it work:

1. Pick a habit you already have
2. Choose a small new habit
3. Link them
4. Repeat until it sticks
   

Pick a habit you already do

The first step to habit stack is picking a task you’re already doing. Just think of the ones that you constantly do without much thought. This can be brushing your teeth, making the bed, or drinking coffee in the morning.

Your chosen current task will then act as the anchor for your new task. That is why it is important to choose something that you do consistently. If you choose a task that you do sporadically, you won’t be able to practice your new task often.

Choose a small new habit

Let’s not overcomplicate things. If your new task feels like a hard chore, you’ll probably not stick with it. That’s why it should be so simple and quick that it feels harder to skip it.

Let’s say you want to be healthier. You can start with small tasks that support a healthy lifestyle. For example, doing a 5-minute stretch or drinking a glass of water to stay hydrated. If you need more ideas, check out our guide on best habits to track.

Link them

Now, this is where the magic happens. Use the formula to create a link between your anchor task and your new task.

Remember, you’re creating a cue to make you do the new activity. So, make sure the connection is smooth and logical. You’re less likely to stick with it if it feels awkward or forced.

Repeat until it sticks

Success takes consistency. Lucky for you, habit bunching is meant to make you repeat the new action consistently. But the challenge is to stick to your newly stacked routine. 

This is where tracking your progress can help. You can do this with a daily habit tracker. It lets you review your progress and helps you stick to your routine.

How many habits should you build at once

You should only build one or two habits at a time. This will let you focus on one goal and get a better shot at succeeding before moving on to another.

While it is tempting to do everything all at once, it can also overwhelm you. And you don’t want that to happen because it can demotivate you from staying consistent.

Similarly, you should keep it simple when it comes to stacking habits. You’d want your routine to be smooth and manageable, not endless and tiring. So, just stack one or two tasks at a time.

Habit chaining is like juggling. You’ll need to master one ball before adding more to the mix. Once the first action becomes second nature to you, only then can you add more to your stack. 

Habit stacking examples 

Habit bunching works for all kinds of lifestyles and goals. And if you’re looking for some habit stacking ideas, we’ve got your back.

Here’s what you can do if you’re habit stacking for weight loss:

• After I make my bed, I’ll go for a 15-minute cycle.
• Before I shower, I’ll go for a 20-minute jog.
• After I brew my coffee, I’ll do a 5-minute body stretch.
• Before I brush my teeth at night, I’ll set a meal plan for tomorrow.
• After I wash the dishes, I’ll do ten jumping jacks.

If you’re habit stacking for studies:

• Before I start the computer, I’ll review today’s notes.
• After completing a lesson, I’ll create flashcards for it.
• Before I pack my bag, I’ll plan tomorrow’s study schedule.
• After I read a chapter, I’ll prepare review notes about it.
• Before I go to bed, I’ll answer a page of practice questions.

Other habit chaining examples:

• Before I eat lunch, I’ll clean up my workspace.
• After I drink my morning coffee, I’ll write down my top three tasks of the day.

Try these examples, and you’ll see how small acts can lead you to big results over time. 

While you’re at it, why not track your progress with a yearly habit tracker? You’ll see how far you’ve come and get the push you need to stay focused all year long.