Habit Stacking: The Simple Way to Build Lasting Habits
- Aimee Ruth Bell
- Jul 29
- 6 min read
We've all done it.
You buy the planner.
Start on a Monday.
Promise yourself, "This time will be different."
A week later, life gets busy, motivation fades, and the new habit disappears.
The problem usually isn't a lack of discipline.
The problem is that you're trying to create a brand-new behaviour in a brain that already runs on routines.
That's where habit stacking comes in.
Instead of relying on motivation, habit stacking uses something you already do every day as the trigger for a new habit.
It makes change easier because you're not building a new routine from scratch—you're attaching it to one that already exists.
What Is Habit Stacking?
Habit stacking is a behaviour change strategy where you place a new habit immediately after an existing one.
Think of it like adding another carriage to a train that's already moving.
Rather than remembering to complete a new task at a random time during the day, your existing habit becomes the reminder.
Instead of:
"I'll remember to stretch today."
You think:
"After I brush my teeth, I'll stretch for two minutes."
The cue already exists.
Your brain doesn't need to search for the right time.
Why Habit Stacking Works
Our brains love efficiency.
Much of what we do each day is automatic.
Making coffee.
Putting on shoes.
Driving to work.
Feeding the dog.
Locking the front door.
These behaviours require very little conscious thought because they've been repeated hundreds or thousands of times.
When you attach a new behaviour to one of these existing routines, your brain begins linking them together.
Over time, the old habit naturally reminds you to complete the new one.
The less thinking required, the more likely you'll follow through.
The Habit Formula
A simple formula is:
After I __________, I will __________.
Examples include:
After I brush my teeth, I'll floss one tooth.
After I make my morning coffee, I'll drink a glass of water.
After I get into bed, I'll write one sentence in my journal.
After I sit at my desk, I'll complete five minutes of focused work.
After I finish lunch, I'll take a five-minute walk.
After I feed the dog, I'll take my vitamins.
Notice how small each new habit is.
That's intentional.
Start Smaller Than You Think
One of the biggest mistakes people make is trying to change too much at once.
Instead of:
"I'll work out for an hour every morning."
Try:
"After I put the kettle on, I'll do five squats."
It feels almost too easy.
That's exactly the point.
Small habits lower resistance.
Consistency builds identity.
Once the habit becomes automatic, it naturally grows.
The Best Habits to Stack
The best anchor habits happen every single day.
Look for routines that rarely change.
Good examples include:
Waking up
Brushing your teeth
Making coffee or tea
Eating breakfast
Getting into your car
Sitting at your work desk
Walking through the front door
Feeding your pets
Showering
Going to bed
The more consistent the anchor habit, the stronger the stack.
Habit Stacking for Health
Habit stacking is particularly effective for improving health because many healthy behaviours take less than two minutes to begin.
For example:
Nutrition
After I unpack the groceries, I'll wash and prepare my fruit.
After I make lunch, I'll add one serving of vegetables.
After dinner, I'll prepare tomorrow's lunch.
Exercise
After I wake up, I'll stretch for two minutes.
After I get home from work, I'll put on my walking shoes.
After I finish dinner, I'll walk around the block.
Mental Health
After I sit down with my morning coffee, I'll write down three things I'm grateful for.
After I finish work, I'll spend five minutes breathing slowly before entering the house.
After I turn off my computer, I'll step outside for fresh air.
Habit Stacking for Neurodivergent Brains
Many autistic and ADHD adults find habit stacking especially helpful because it reduces executive functioning demands.
Instead of remembering another task, the existing routine becomes the reminder.
This reduces:
Decision fatigue
Forgetfulness
Task initiation difficulties
Cognitive load
Rather than relying on motivation, you rely on environmental cues.
If transitions are difficult, habit stacking can make them feel smoother because the next action naturally follows the previous one.
Here are some practical examples:
If you always lose your keys…
Put your keys inside your shoes when you get home, so you physically can't leave without picking them up.
Hang them on the inside of the front door handle.
Clip them to your work bag as soon as you walk in.
If you forget your medication…
Put it beside your toothbrush.
Store it next to your coffee or tea supplies.
Keep it beside the dog food if you feed your pet every morning.
If you forget your lunch…
Put your car keys inside the lunch bag (if they're insulated and safe to do so).
Place your lunch directly in front of the front door.
Put a sticky note on the door handle saying "Lunch!"
If you forget to drink water…
Fill your water bottle before making your morning coffee.
Keep a bottle beside the kettle.
Take three sips every time you check your phone.
If you forget to brush your teeth…
Leave your toothbrush in the shower if you shower every morning.
Brush your teeth before you dry off.
If you never remember your wallet…
Store it inside the bag you always take.
Keep it in the same pocket every single time.
Put your car keys inside your wallet compartment if practical.
If you struggle to leave the house on time…
Put your shoes, bag and keys together in a "launch pad" by the door.
Pack your bag immediately after dinner.
Lay out tomorrow's clothes before bed.
If you forget appointments…
Check tomorrow's calendar while charging your phone each night.
Review your schedule while waiting for the kettle to boil.
If you avoid exercise…
Put your walking shoes on before your morning coffee.
Do five squats after every bathroom visit.
Stretch while waiting for the microwave.
If you struggle with household tasks…
Wipe the bathroom sink after brushing your teeth.
Empty the dishwasher while waiting for breakfast to cook.
Put one thing away every time you leave a room.
If you forget to charge devices…
Plug your phone in as soon as you put your pyjamas on.
Charge your headphones every time you charge your phone.
If laundry never gets folded…
Fold five items while watching TV.
Fold clothes as soon as the dryer finishes before sitting down.
Ask yourself:
What do I already do every day?
Where do I naturally look?
What object can become the reminder?
How can I make forgetting almost impossible?
For many autistic and ADHD adults, the best habit stacks involve making the desired action the path of least resistance.
Other Examples:
Need to remember paperwork? Tape it to the front door.
Forget your reusable shopping bags? Leave them in the boot of the car.
Forget to take the bins out? Put your car keys on top of the bin the night before.
Want to remember sunscreen? Store it next to your shoes.
Need to post a parcel? Leave it on the driver's seat (if it's safe and doesn't interfere with driving).
Common Mistakes
Choosing a habit that isn't consistent
If your anchor habit changes every day, the new habit won't stick.
Choose something you almost never skip.
Starting too big
Your new habit should feel almost effortless.
Success builds confidence.
Confidence builds consistency.
Consistency creates long-term change.
Missing one day and giving up
Life happens.
The goal isn't perfection.
The goal is returning to the habit as quickly as possible.
Missing once is normal.
Stopping completely is what breaks momentum.
Build Identity, Not Just Habits
Habit stacking isn't simply about checking tasks off a list.
Every time you complete a small action, you're casting a vote for the type of person you want to become.
You aren't just drinking more water.
You're becoming someone who looks after their health.
You aren't just stretching.
You're becoming someone who prioritises movement.
You aren't just preparing healthy meals.
You're becoming someone who leads by example.
Small actions repeated consistently shape identity far more effectively than occasional bursts of motivation.
Your Challenge
Choose one habit you already do every day.
Then add one action that takes less than two minutes.
Write it down using this formula:
After I ______________________, I will ______________________.
Repeat it every day for one week.
Don't worry about doing more.
Focus on becoming consistent.
Because lasting change isn't built through massive effort.
It's built one small habit at a time.
If you want a more detailed plan, try this
A simple seven-day habit stacking plan
Day 1
List five habits you already do every day. Choose one strong anchor.
Day 2
Choose one tiny habit to attach to it. Write the stack in one sentence.
Day 3
Prepare the environment. Put the tool or reminder where the cue happens.
Day 4
Do the habit once. Count the smallest version as success.
Day 5
Repeat it and track it with a tick, dot, or note.
Day 6
Check the fit. If it felt hard, make the habit smaller or move it to a better anchor.
Day 7
Repeat the stack again. If it feels easy, keep it the same for another week before adding anything.
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