Habit Stacking

Nov 10, 2022

 by Lauren Cubellis

In order for you to achieve something new, you must do something different. 

Developing new habits is hard, and to make it even worse, the older we get the more resistant to change we become. So, we want to fill you in on a little trick called habit stacking.

Habit stacking is the simple process of forming a new habit by pairing it with something that is already well-established in your routine.

For example, if you want to start drinking more water, add it to something you already do. Coffee every morning? Have a glass of water before taking that first sip. Restroom break? Drink 16 ounces of water before getting back to work. Daily commute? Keep a filled water bottle in the car to hydrate during your drive.


Here are three easy steps to get started:

  1. Make a list of the things you do every day. Brushing your teeth, showering, eating breakfast, driving to work....all of them. These are the existing habits you can stack with new ones.
  2. Make a list of all the ways you can begin incorporating the new habit into your routine. For example, if the new habit you want to acquire is stretching, write down 10 stretches.
  3. Start small: pick one or two stretches and commit to two weeks. Minimize challenges by starting with what you think will be easiest. If the habit doesn’t seem to be sticking, try stacking with another habit or find a way to make executing the new habit even easier. Go slower or take more time if you have to, just don’t stop.


Need help finding combinations of habit stacking that will work for you? Book a free No-Sweat Intro for a coach's perspective on how to best get started.