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.
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.
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:
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.
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.
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.
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:
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.
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:
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?
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.