Habit Stacking

Habit Stacking

Habit Stacking is a behavior change technique that involves linking a new desired behavior with an existing habit to create a chain of actions.

It is based on the concept that habits are easier to form when they are connected to existing routines.  Habit stacking helps us establish positive behaviors by making them automatic and integrated into our daily lives.

In this lesson, we’ll explore how habit stacking works, and how we can use it in our own lives.

How Habit Stacking Works

To practice habit stacking, we identify a habit we’re already performing regularly and then choose a new behavior we want to incorporate into our routine.

By linking the new behavior with the existing habit, we create a trigger that reminds us to perform the desired action automatically.

Putting It Into Practice

There are 4 steps to successfully build a habit stack:

1. Identify An Existing Habit: Choose an existing daily habit that you perform consistently.

2. Choose the New Behavior: Select a new behavior that you want to incorporate into your day.

3. Create the Stack: Intentionally link the new behavior with the existing habit.

4. Reinforce the Habit: Celebrate your successful habit stacking.

The more you reinforce the habit, the more it becomes ingrained in your daily life.

An Example of Habit Stacking

Let’s take a look at what a potential habit stack might look like.  In this example, we’ll use the goal of trying to incorporate a mindfulness exercise into our daily routine.

1. Identify an Existing Habit

The existing habit that we’re going to stack onto is brushing our teeth.  We do it at roughly the same time every morning, no matter where we are.

2. Choose the New Behavior

For our mindfulness exercise, we’re going to choose to do a 2 minute daily breathing exercise every morning.  

3. Create the Stack

Each morning, as soon as we finish brushing our teeth, we’re going to do 2 minutes of box breathing before we leave the bathroom.

4. Reinforce the Habit

After 2 weeks of successfully incorporating our breathing exercise into our morning routine, we’re going to reward ourselves by signing up for a mindfulness seminar at our local community center.

*In the beginning of creating a new habit, it’s helpful to set reminders for yourself until the habit becomes automatic.  We find that using phone alarms or sticky notes in places where you'll see them can be really effective reminders.

Let's Reflect

What is one habit you would like to incorporate into your daily routine?

How can you create a habit stack to incorporate it into your routine?

Closing Thought

Remember that forming new habits takes time and consistent practice.

Be patient with yourself as you practice habit stacking, and don't hesitate to adjust the practice if needed to fit your preferences and lifestyle.