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Discover the power of habit stacking and read 30 habit stacking examples for success.
In this post, we discuss the practice of habit stacking and why it is so powerful when it comes to building strong habits. Keep scrolling to learn all about it and read a list of habit stacking examples.
What is habit stacking?
Habit stacking is a technique used to help you form new habits. It is the practice of linking a new habit to an existing habit. The existing habit serves as your ‘anchor habit’, onto which you stack the new habit you’d like to form.
For example, sitting down to meditate for 5 minutes (new habit) after your usual daily shower (existing habit).
Benefits of habit stacking
1. Motivation – The existing habit (anchor habit) serves as your reminder to carry out the new habit you wish to adopt. By using the existing habit as a prompt to perform the new behaviour, you create a simple and effective routine. This approach utilises the momentum of the existing behaviour, which increases your motivation to perform the new behaviour.
2. Creates a routine – Habit stacking is an excellent tool to use when it comes to building routines. With habit stacking, you can build a strong routine from scratch by intentionally designing a chain of behaviours, which you can build upon as you wish.
3. Reduces overwhelm – Practising habit stacking is a sure way to reduce overwhelm when it comes to forming new habits. Have you ever started the new calendar year with a New Year’s resolution but soon given up? Or decided to go on a health kick but soon lost the motivation? Instead of attempting to take on a completely new habit or a bunch of new habits at once, you can start simple and increase the number of habits as you become more acquainted with the new habits you begin habit stacking with.
Sometimes, when taking up a new habit, you may struggle with the transition into the new routine, but by using the predictable, familiar behaviour as your anchor habit, you reduce the mental effort it takes to integrate the new habit into your daily routine.
4. You can start small and simple – Your habit stack doesn’t have to involve a ton of habits; it can be as simple as adding one easy-to-manage habit to an existing behaviour.
Habit stacking is great for forming micro habits, too. Micro habits are small and manageable habits that bring great results over time, and are powerful when it comes to building consistency and discipline. For example, drinking a glass of water (micro habit) after getting out of bed (existing habit).
Instead of doing a U-Haul of your entire life, habit stacking is an effective way of building momentum, creating new routines and working towards goals in easy-to-digest steps.
5. Builds self-discipline – If you are someone who finds it hard to stay disciplined when it comes to forming new habits, habit stacking is an effective way to build up self-discipline and increase your confidence. The anchor habit serves as your prompt for the new habit, which holds you accountable and increases motivation.
When you show up every day to practice the new behaviour, it becomes easier. As this behaviour grows into a habit, you will see progress, and your confidence will increase, motivating you to continue. The more you practice showing up, the more motivated and self-disciplined you become.
6. Increases productivity – The practice of habit stacking is a time-efficient way to complete tasks and increase productivity in your daily routine. Habit stacking uses the momentum of the existing behaviour, which acts as encouragement and increases productivity. If you are already performing the anchor habit in your daily routine, integrating the new habit alongside it makes the process easier and more appealing.
7. Promotes long-term success – Habit stacking promotes long-term success when it comes to achieving goals and personal growth. With habit stacking, you can break down larger goals into small, actionable steps, which brings powerful results over time and builds discipline and confidence.
It is an effective way to build habits while making the process easy to manage. The more you practice a new behaviour, the more effortless it will be to perform. Consistency is key when forming a new habit, and the prompt of the anchor habit makes it easier to stay on track.
Before we get into habit stacking examples, here are 7 tips on how to make habit stacking work effectively.
How to make habit stacking successful
1. Get clear on your existing habits and routine – Getting clear on your existing habits and daily routine is the first step to creating a successful habit stack. Analyse and reflect on what works, what doesn’t work and what you want your routine to look like.
2. Get clear on your intentions – Now that you have reflected on your current habits and routine, set some intentions.
Here are some prompts to assist you:
- What goal am I currently working towards?
- What habit(s) will help me to achieve this goal?
- How many new habits do I wish to take on?
- What existing habits in my routine work well with the habits I’d like to form?
- What new habit is my priority?
3. Have a sturdy foundation – To make habit stacking successful, having a strong anchor habit is crucial. Your anchor habit is your strong foundation. You must pair the new behaviour with an existing behaviour that already feels natural to you in your daily routine. If you are not consistent with the anchor behaviour, you will not have a consistent prompt for performing the new habit.
4. Start simple – To make things more manageable, start simple! Which habit is your top priority? What existing strong habit in your daily routine works well with this new habit? Pair them together and try out this new habit stack.
5. Make your habit stacking cohesive – It is important to make the habits you are stacking together cohesive. You probably don’t want to be scheduling a workout after completing your existing habit of getting ready to go to sleep. Instead, pair the new behaviour with an anchor habit that makes sense, something that fits the mood and your typical energy levels at the time of carrying out the anchor habit.
6. Track your progress – Keep on track and stay motivated by keeping a record of your progress. Try a habit tracker, whether it be digital or physical. After each completed daily action, you record it with the habit tracker.
Below you can find the habit tracker I use, highly recommend!
7. Celebrate the wins – Taking on new habits doesn’t have to be dull or feel like it’s all work and no play. Celebrate your wins as you embark on your habit-stacking practice! Practice gratitude for your daily progress, and schedule in treats and self-care to reward yourself.
30 Habit Stacking Examples
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1. One glass of water + Morning coffee
Existing habit: Morning coffee
New habit: Drink one glass of water in the morning
- Before drinking my morning coffee, I will drink one glass of water.
2. Waking up + 5 Minute meditation
Existing habit: Waking up
New habit: 5-minute meditation
- After waking up, I will meditate for 5 minutes.
3. 5 Press-ups + Daily shower
Existing habit: Daily shower
New habit: 5 Press-ups
- Before my daily shower, I will complete 5 press-ups.
4. Skincare routine + Affirmations
Existing habit: Skincare routine
New habit: Affirmations
- While doing my skincare routine, I will recite affirmations.
5. Daily gratitude + Getting into bed
Existing habit: Getting into bed
New habit: Practising gratitude
- After getting into bed, I will list what I am grateful for today.
6. Dinner + Daily walk
Existing habit: Dinner
New habit: Daily walk
- After eating dinner, I will take a walk.
7. Listening to a podcast + Cleaning
Existing habit: Cleaning
New habit: Listening to a podcast
- While I clean, I will listen to a podcast.
8. Skincare + Face massage
Existing habit: Skincare
New habit: Face massage
- After doing my skincare routine, I will massage my face.
9. Getting out of bed + Stretching
Existing habit: Getting out of bed
New habit: Stretching
- After getting out of bed, I will do a stretching routine.
10. Checking your phone in the morning + Planning your day
Existing habit: Checking your phone in the morning
New habit: Planning your daily schedule
- Before checking my phone in the morning, I will plan my day.
11. Eating breakfast + Taking supplements
Existing habit: Eating breakfast
New habit: Taking supplements
- Before eating breakfast, I will take my daily supplements.
12. Going to sleep + Reading
Existing habit: Going to sleep
New habit: Reading
- Before going to sleep, I will read some of my book.
13. Getting dressed + Morning walk
Existing habit: Getting dressed
New habit: Morning walk
- After getting dressed, I will take a morning walk.
14. Eating a snack + Eating fruit
Existing habit: Eating a snack
New habit: Eating fruit
- Alongside eating a daily snack, I will eat a portion of fruit.
Continue scrolling to read more habit stacking examples.
15. Shutting down your laptop + Tidying up
Existing habit: Shutting down laptop
New habit: Tidying a space
- After shutting down my laptop for the day, I will tidy up my space.
16. Commute to work + Listening to an audiobook
Existing habit: Commute to work
New habit: Listening to an audiobook
- While travelling to work, I will also listen to an audiobook.
17. Lunch break + Stretching
Existing habit: Lunch break
New habit: Stretching
- Before taking my lunch break, I will do some simple stretches at my desk.
18. Loading the dishwasher + Wiping down counters
Existing habit: Loading the dishwasher
New habit: Wiping down counters
- After loading the dishwasher on an evening, I will wipe down the kitchen counters.
19. Putting on pyjamas + Laying out workout clothes
Existing habit: Putting on pyjamas
New habit: Lay out workout clothes
- After putting on pyjamas, I will pick out a workout outfit and lay it out for when I wake up.
20. Brushing teeth + Saying one thing I love about myself
Existing habit: Brushing teeth
New habit: Saying one thing I love about myself
- After brushing my teeth, I will say one thing I love about myself.
21. Getting dressed + Practicing visualisation
Existing habit: Getting dressed
New habit: Practising visualisation
- Before getting dressed in the morning, I will visualise my dream life.
22. Getting out of the car + Breathing exercise
Existing habit: Getting out of the car
New habit: Breathing exercise
- Before getting out of the car, I will take a few moments to practice some deep breathing and ground myself.
23. Putting away groceries + Preparing fresh produce
Existing habit: Putting away groceries
New habit: Preparing fresh produce
- After putting my groceries away, I will wash and prepare fruits and vegetables.
24. Eating lunch + Drinking herbal tea
Existing habit: Eating lunch
New habit: Drinking herbal tea
- I will drink one cup of herbal tea with my lunch.
25. Sending my last text of the day + Putting phone on DND
Existing habit: Sending my last text of the day
New habit: Putting phone on ‘Do not disturb’ to digital detox
- After sending my last text message of the day, I will put my phone on do not disturb.
RELATED: 22 Screen-Free Morning Routine Ideas & Tips To Stop Doomscrolling
26. Studying + Listening to binaural beats
Existing habit: Studying
New habit: Listening to binaural beats
- As I am studying, I will listen to binaural beats.
27. Watching evening television + Journaling
Existing habit: Watching television on an evening
New habit: Journaling
- Before I watch evening television, I will write in my journal.
RELATED: How To Start A Journal For Beginners & 25 Random Journal Prompts To Get You Started
28. Leaving the house for work + Saying positive affirmations
Existing habit: Leaving the house to go to work
New habit: Saying positive affirmations
- Before leaving my house to go to work, I will recite positive affirmations.
29. Getting out of bed + Making the bed
Existing habit: Getting out of bed
New habit: Making the bed
- After getting up out of bed, I will make my bed.
30. Work break + Being present
Existing habit: Work break
New habit: Being present
- During my work break, I will practice being present in the moment.
Did you find these habit stacking examples useful?
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