Big changes in life often feel overwhelming, but they don’t have to be.
If you’ve never heard of it, habit stacking is a simple method of pairing new habits with existing ones. It almost sounds too simple to work, but its simplicity is exactly why it does. Here’s how this practice can help you transform your routine without the stress of starting from scratch.
1. Start with something small.
Change doesn’t have to mean flipping your life upside down overnight. Begin by adding a tiny habit to something you already do daily, like drinking a glass of water when you brush your teeth. Small wins build momentum, making bigger shifts feel achievable and natural over time.
2. Anchor new habits to your existing routines.
Habit stacking works best when you tie new behaviours to ones you already do without thinking. For example, stretch for five minutes after your morning coffee. Using established habits as anchors gives your new ones a stable foundation, making them easier to stick with.
3. Pair healthy habits with indulgent ones.
If you enjoy watching TV, use the time to add a quick workout or stretch session. This way, the enjoyable activity acts as a reward while you build a new, positive habit. It’s a win-win that keeps motivation high and guilt at bay.
4. Use cues that fit naturally into your day.
Link your new habit to something already hardwired, like putting on sunscreen after washing your face. The natural flow of the routine helps eliminate excuses and creates an automatic trigger for the new behaviour to follow seamlessly.
5. Keep your habits bite-sized.
Trying to overhaul your life with massive changes often backfires. Instead, focus on habits that take less than two minutes, like doing ten push-ups before getting into bed. These micro-actions feel easy to accomplish and lay the groundwork for bigger successes down the line.
6. Stack habits that complement each other.
Choose habits that make sense together, like prepping tomorrow’s lunch while waiting for dinner to cook. This saves time and reinforces the idea that good habits can support and enhance each other, creating a ripple effect of positivity.
7. Celebrate small victories.
Every time you stick to your new habit, give yourself a pat on the back—literally or figuratively. Even something as simple as saying, “Good job!” can reinforce the behaviour. Positive reinforcement keeps you motivated and helps cement your habit as part of your routine.
8. Keep your expectations realistic.
It’s tempting to aim for perfection, but life happens, and missing a day isn’t the end of the world. Focus on consistency over time rather than daily success. Giving yourself grace helps you stay committed in the long run without unnecessary pressure.
9. Review and tweak your stacks regularly.
As life changes, your habits might need to adapt too. If something feels clunky or inconvenient, adjust the pairing or timing. Regular check-ins allow your habits to grow with you, keeping them relevant and effective without feeling forced.
10. Add fun to your stacks.
Source: Unsplash Incorporate enjoyable elements into your habits, like playing your favourite playlist while tidying up. Making the process enjoyable ensures you’ll look forward to your stacked habits rather than viewing them as a chore. A little fun goes a long way in maintaining consistency.
11. Focus on the “why” behind the habits.
Knowing the purpose of your habits makes them feel more meaningful. For example, if you add flossing to your nightly routine, remind yourself it’s for healthier gums and a brighter smile. Connecting habits to your goals reinforces their importance and keeps you motivated.
12. Be patient with the process.
Building habits takes time, so don’t expect overnight results. Trust the process, and remind yourself that consistency is more important than speed. Over time, your habit stacks will feel as natural as the routines they’re built on.
13. Use habit trackers to stay accountable.
Tracking your progress—even with a simple checklist—helps you stay focused and motivated. Seeing your streaks grow can be incredibly satisfying. It’s a visual reminder of how far you’ve come and encourages you to keep going, even on tough days.
14. Remember, progress beats perfection.
Habit stacking isn’t about being perfect; it’s about creating sustainable changes over time. Celebrate every small step forward, no matter how insignificant it seems. The goal is steady improvement, not instant transformation, so keep at it and enjoy the journey.
