Change: The Power of Habit Stacking

Stack new behaviours onto well establish habits.

Last post we talking about breaking down your goals into a small action. Now let’s take a look at habit stacking and how it can help you create sustainable change.

What is Habit Stacking?

Habit stacking is a method popularized by James Clear in his book Atomic Habits. It involves linking a new habit to an existing one. Since your current habits are already part of your daily routine, adding a new behavior alongside them helps your brain associate the two actions, making the new habit easier to adopt.

For example, if you already brush your teeth every morning, you could stack a simple fitness habit, like doing 10 bodyweight squats, right after brushing. Over time, this pairing becomes automatic.

Why is Habit Stacking Effective?

Habit stacking works because it builds on behaviors your brain already recognizes as part of your routine. Here’s why it’s so effective:

1. It’s Anchored to Existing Patterns: You don’t have to “remember” to start the new habit—it piggybacks off one you already do without fail.

2. Reduces Overwhelm: Starting small and attaching new habits to old ones prevents the feeling of trying to juggle too much change at once.

3. Consistency Builds Momentum: The repeated action strengthens the neural pathways for the new habit, making it feel effortless over time.

3 Tips to Get Started with Habit Stacking

1. Start Small and Specific
   Choose a small, manageable habit that feels almost too easy. The more specific the action, the better. For instance:

• Instead of saying, “Ill workout this week,” say, “As I make my morning coffee, I’ll schedule my workouts in my calendar”.

2. Pair it with a Strong Existing Habit
   Look for habits you already perform consistently—ones you do every day without fail. Ideal examples include brushing your teeth, starting your car, or waiting for your morning tea to brew.

3. Track Progress and Celebrate Wins
   Use a simple habit tracker or a journal to mark every time you complete the new habit. Celebrate even the smallest victories. Success builds confidence, and confidence fuels motivation.