Humans are creatures of habit—it’s part of what makes our daily lives feel stable and predictable. But forming new habits or breaking old ones can often feel challenging.
The good news? Once a habit is established, it sticks for a long time.
Even better, you don’t have to start from scratch every time you want to build a new habit. Instead, you can build on the habits you already have with a simple strategy: habit stacking.
What is habit stacking?
Habit stacking is a straightforward yet powerful method of forming habits by building on what you already practice.
Instead of overhauling your routine, you layer a new habit onto something that’s already part of your daily life. This makes it easier to remember and follow through.
The concept was first introduced in S.J. Scott’s Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. James Clear’s Atomic Habits book brought it into the spotlight, showing how even the smallest adjustments can lead to profound changes.
Clear explains, “The key to building lasting habits is to make them a part of your existing identity.” In other words, the goal isn’t to force new habits but to naturally weave them into your day in a way that feels seamless and achievable.
How habit stacking works
Small habits might seem insignificant on their own, but when practised consistently, they can lead to huge shifts in your life.
This is where the power of habit stacking becomes clear. By making small habits a part of your routine, you set the stage for big, transformative results.
Here’s how it works:
Neuroplasticity
Your brain has an incredible ability to change and adapt, which is known as neuroplasticity.
When you try something new, such as building a habit, your brain creates new connections to help you do it again.
The more you repeat that habit, the stronger these connections become. Over time, it gets easier to perform the habit without thinking too much about it.
The compound effect
Imagine committing to reading just 10 pages a day.
It might not seem like much, but by the end of the year, you’ll have read over 3,650 pages — the equivalent of multiple books.
This is the compound effect: small habits building on one another until they lead to something big.
In Atomic Habits, James Clear describes this as the power of 1% improvement. By focusing on getting just a little better each day, the results multiply, creating significant transformation.
Built-in reminders
Another benefit of habit stacking is that it provides built-in reminders.
By pairing a new habit with an existing one, the established routine serves as a natural trigger.
For example, brushing your teeth could remind you to floss, or making your morning coffee could prompt you to drink a glass of water.
These natural connections make it easier to stay consistent and build better habits over time.
How to form a habit using habit stacking
Forming a habit using habit stacking is straightforward and doesn’t require any drastic changes.
The key lies in this simple formula: After/Before [CURRENT HABIT], I will [NEW HABIT].
Here’s how to put it into practice in 4 easy steps:
- Identify core habits: Consider the actions you do every day without thinking — brushing your teeth, having coffee, checking your phone. These are your anchor habits for habit stacking.
- Choose a new habit: Pick something small and achievable. It should be easy to implement and meaningful to your health and wellness. For example, write one sentence in a journal or do five squats after brushing your teeth.
- Stack it together: Pair your new habit with your anchor habit. Be specific and actionable. Instead of saying, “I’ll meditate after brushing my teeth,” say, “After brushing my teeth, I will meditate for five minutes.”
- Track your progress: Use a habit tracker or journal to celebrate small wins. Tracking progress can help reinforce the new habit and keep motivation high. For example, Naluri’s health journals can help you track your food, mood, and steps, providing a holistic view of wellness.
Tip: Missed a day? It’s okay! Forming habits isn’t about focusing on a specific number of days—it’s about staying consistent and making progress over time. Read this article to find out how many days it actually takes to form a habit.
How to use habit stacking for social and cognitive goals
While habit stacking often focuses on physical or easily measurable habits, it’s also a powerful tool for addressing intangible challenges such as procrastination or improving relationships.
Naluri Mental Health Coach, Cheah Yuan Yuan, shared the story of a client who struggled with procrastination, especially when starting complex tasks in the morning.
Together, they worked on creating a “momentum habit” to make starting less daunting:
- Cue: During the client’s one-hour train commute to work.
- Stacked habit: Spend the first 15 minutes on the train creating a to-do list for the day using their phone’s notes app.
- Reward: Feeling confident and in control, knowing the day’s tasks were clear and achievable.
At first, the goal was simple: create a to-do list. It felt manageable and didn’t add pressure.
Over time, this small habit gave the client a sense of readiness and calm, which naturally led to more productive and focused work sessions.
This story is a beautiful reminder that starting small can lead to meaningful change. By breaking down the intimidating “start” phase into a gentle, achievable ritual, mornings became less overwhelming and much more productive.
If you’re feeling stuck, remember—every big change starts with a small step.
What’s one small habit you could add to your day?
Conclusion
Building lasting habits doesn’t need to feel overwhelming.
By stacking small habits on top of existing ones, you can effortlessly introduce new behaviours into your routine.
Take the first step today by pairing a small habit with your daily routine!
Want to track your progress and get personalised support along the way? Download the Naluri App or explore the Naluri Web to access tools that can guide you through every step of your health journey.