The easiest time to start a new habit is right after something you already do every day.
Key ideas
- Habit stacking means attaching a new habit to an existing one: "After I [current habit], I will [new habit]."
- It builds on research into if-then plans, which help people follow through on their intentions.
- The existing habit should happen at the same time and place every day.
- Start with one stack and keep the new habit small.
Much of your day already runs on habits: making coffee, brushing your teeth, checking your phone when you sit down. Habit stacking uses those routines as anchors for new ones.
The formula
The idea is simple:
After I [current habit], I will [new habit].
For example: “After I pour my morning coffee, I will drink a glass of water.”
The existing habit acts as a reliable cue. Instead of trying to remember a new habit at a vague time, you give it a clear moment in your day.
The research behind it
Habit stacking builds on what psychologists call implementation intentions, or if-then plans: “If situation X happens, I will do Y.” A 2006 review of 94 studies found that people who made specific if-then plans were more likely to reach their goals than people who only set the goal itself.
Examples to try
| After I… | I will… |
|---|---|
| pour my morning coffee | drink a glass of water |
| sit down at my desk | write my three priorities for the day |
| finish lunch | walk for 10 minutes |
| close my laptop for the day | tidy my desk for two minutes |
| brush my teeth at night | lay out clothes for tomorrow’s walk |
| get into bed | read for 10 minutes instead of scrolling |
Choosing a good anchor
The anchor habit should be:
- Daily. It needs to happen every day, or at least on the days you want the new habit.
- Specific. “After breakfast” works better than “in the morning.”
- A good fit. The new habit should make sense at that time and place. Stretching after you get out of bed works; stretching after you park at work probably doesn’t.
Small step
Write your stack down and put it where the anchor happens: a sticky note on the coffee maker or a reminder on the bathroom mirror.
Building a chain
Once one stack feels automatic, you can add another link. A morning chain might look like this: get up, make the bed, drink water, stretch for five minutes. Keep each step small so the whole chain stays easy. Our guide to building a morning routine has more ideas.
A note on health
Don’t stack too much too soon. If the chain starts to feel like a chore, drop back to the steps that stuck and build again from there.
Why small works
A new habit takes time to become automatic, often around two months, as our guide to how habits form explains. A small habit tied to a solid anchor is much more likely to last that long.
Still wondering?
How many habits can I stack at once?
Start with one. Once it feels automatic, you can add another to the same chain or start a new chain at a different time of day.
What if my anchor habit isn’t consistent?
Pick a different anchor. The best ones happen every day without fail, such as making coffee, brushing your teeth or sitting down at your desk.
Does habit stacking work for breaking bad habits?
It’s better suited to building new habits. To cut back on an unwanted habit, it often helps to change the cue, for example by keeping snacks out of sight.
This article is general information about everyday health habits, not medical advice. If you have a health condition, are pregnant or take regular medication, talk to your doctor or another qualified health professional before making big changes to your diet, activity or sleep. Figures come from US public health sources such as the CDC, HHS and the Dietary Guidelines for Americans.