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  • Writer's pictureKala Adair

The Power of Habit Stacking to Easily Create New Habits

Guest post by Sherri Wilson

Learn more about Sherri at sherriannwilson.com


Creating new habits can be challenging and overwhelming. It requires discipline, motivation, and consistency. However, there is a simple technique that you can use to make the process easier and more effective - habit stacking. This technique involves attaching a new habit to an existing one or a daily routine. By doing so, you leverage the power of your current habits to reinforce your new behavior. In this blog post, we will explore the concept of habit stacking and how it can help you develop new habits effortlessly.




  1. What is Habit Stacking? Habit stacking is a method of building new habits by attaching them to existing ones. It involves identifying a habit that you already have and adding a new behavior after it. For example, if you want to start meditating every morning, you can stack it onto your existing habit of brushing your teeth. So, every time you finish brushing your teeth, you will immediately sit down and meditate for 5-10 minutes.

  2. Benefits of Habit Stacking: One of the main benefits of habit stacking is that it makes creating new habits easier because it takes advantage of your current routines and behaviors. You don't have to set aside extra time or effort to establish a new routine from scratch. Also, since the existing habit is already established in your brain as automatic behavior, it's easier for your brain to associate the new behavior with it.

  3. How to Use Habit Stacking Effectively: To use habit stacking effectively, start by identifying an existing habit that you do consistently every day or most days. Then choose a new behavior that you want to add on top of it and attach it to the existing one in a specific way. Make sure that the two behaviors are related in some way so that they flow naturally into each other.


Here are some examples of habit stacking that you can try:


  • After I brush my teeth, I will do 10 pushups.

  • After I finish breakfast, I will read for 10 minutes.

  • After I put on my shoes, I will take a 5-minute walk around the block.

  • After I finish work for the day, I will write in my journal for 15 minutes.



Tips for Successful Habit Stacking

To make habit stacking successful, keep these tips in mind:


  • Start small: choose a new behavior that is easy to do and takes only a few minutes at first.

  • Be consistent: practice the new habit every day or most days until it becomes automatic.

  • Track your progress: use a habit tracker or journal to keep track of your new behavior and celebrate your successes.

  • Stay flexible: if one habit stack doesn't work, try another one or modify it until you find what works best for you.


Habit stacking is a powerful technique that can help you create new habits with ease. By attaching a new behavior to an existing one, you leverage the power of your current routines and make the process more effortless. Remember to start small, be consistent, track your progress and stay flexible. With these tips in mind, you'll be able to stack habits effectively and develop new healthy behaviors that stick.

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