Creating habits that stick through habit stacking
Most of us have felt that sudden wave of motivation to improve our lives—whether it’s getting up earlier, exercising more, eating better, or finally starting that passion project. But we all know that motivation is fleeting, and if we rely solely on motivation, we’ll likely stall when it disappears. Fortunately, there’s a more reliable path to lasting change- habit formation.
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Habits are behaviours that have become automatic. They’re wired into our brain through a process called neuroplasticity, where repeated actions strengthen neuronal pathways over time.
“Neurons that fire together, wire together.” – Donald Hebb
This is why you don’t have to try to brush your teeth or make your morning coffee, it just happens. These actions live in your brain’s “automatic” system. When we build new habits by tapping into this system, we reduce the need for willpower and motivation.
Enter: Habit stacking
Habit stacking is a strategy that leverages your existing routines to make new behaviours easier to adopt. Instead of starting from scratch, you anchor a new habit to an existing one.
Let’s say you want to start journaling. Rather than hoping you’ll “feel like it,” stack it onto something you already do. For example:
“After I make my morning coffee, I will journal for five minutes.”
Here, your coffee ritual becomes a cue for your new behaviour. Over time, the association strengthens, and journaling becomes just as automatic.
Other habit stacking examples:
- After I brush my teeth → I’ll practise gratitude for 30 seconds.
- After I open my laptop → I’ll drink a glass of water.
- After I take off my work shoes → I’ll put on my workout clothes.
- After I get into the car → I’ll play an audiobook.
- After I turn on the TV → I’ll stretch for five minutes.
How to get started:
- List your current habits: These are things you already do without much thought (e.g. wake up, shower, make tea, commute).
- List the habits you want to build: drink more water, stretch, read, meditate, move your body.
- Use this habit stacking formula: After/Before I [current habit], I will [new habit].
- Start small: Starting small keeps the behaviour achievable and emotionally rewarding.
Habit stacking is one of the most powerful ways to create sustainable change because it works with your brain, not against it.
How will you use habit stacking to support your goals?
Learn more from the Goal-setting journal
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