Habit Stacking: The Secret for a Healthier, Happier You
Forming new habits isn’t always easy. The good news is, there is a secret strategy to ensuring you intentionally create new habits that last. This is the best method for building consistency — with ease. Locking in those empowering (and often life changing) habits which tip the scales in your favor — literally and figuratively.
We have all set ambitious goals before—like working out five days a week, cutting sugar, meditating every morning—only to feel overwhelmed, fall off track and slide back into old routines. It’s not that you lack motivation or willpower. It’s that your system needs a refresh.
Enter: habit stacking.
Made popular by James Clear in his bestselling book Atomic Habits, habit stacking is a simple yet powerful method for building healthy habits that actually stick. And once you understand how it works, you’ll see why this technique can be the game-changer your wellness routine has been missing.
What is Habit Stacking?
Habit stacking is the art of attaching a new habit you want to build to an existing habit you already do—like brushing your teeth, making coffee, or walking your dog.
The formula looks like this:
After [current habit], I will [new habit].
It works because your brain already knows how to do the first habit. By attaching a new one right after, you eliminate the decision fatigue and resistance that usually blocks consistency.
It’s like adding a new bead onto a necklace that’s already strung—you’re not starting from scratch. You’re building onto what already exists.
Why This Works So Well
Your brain loves patterns and routines. When you pair two actions together consistently, your brain begins to see them as linked. Over time, this connection becomes automatic—which is the entire goal of a habit. Plus, you’re not relying on motivation. You’re designing an environment and routine that supports the version of you you’re becoming.
Examples of Habit Stacking in Daily Life
Let’s take a look at how this might look in a real day:
After I pour my morning coffee, I will drink a full glass of water.
After I brush my teeth at night, I will stretch for five minutes.
After I take off my shoes when I get home, I will do 10 squats.
After I eat lunch, I will take a 10-minute walk.
After I open my laptop, I will write down my top 3 priorities for the day.
See how easy that feels? These are micro-habits—tiny actions that are low-effort but high-impact when done consistently.
My Habit Stacking Formula
Here’s a simple framework to help you get started:
Choose one area you want to improve.
Health? Energy? Mindset? Movement? Pick one focus area.Identify a current habit you already do daily.
Examples: brushing teeth, showering, making tea, checking email.Stack a simple, aligned habit on top.
Keep it short, realistic, and something that moves you toward your goal.Repeat daily.
Consistency > intensity. This isn’t about overhauling your life. It’s about gentle, sustainable progress.
My Habit Stacking Ideas
If you're a part of this community, you know I’m all about habits that feel good. Not forced. Not punishing. So here are a few stacks I personally love or often recommend:
✨ Wellness + Bliss:
After I brush my teeth, I’ll take my supplements.
After I make my morning coffee, I’ll spend a moment visualizing.
After I wash my face each evening, I’ll apply my favorite serum and moisturizer and focus on gratitude.
✨ Energy + Mindset:
After I turn on the shower, I’ll list 3 things I’m grateful for.
After I sit at my desk, I’ll stretch my spine and breathe deeply.
After I finish dinner, I’ll leave my phone in the other room and read for 15 minutes.
Small additions. Massive shifts.
Start Small. Build Beautiful Habits Over Time.
You don’t need to stack five new habits on day one. Choose one small action. Practice it daily for a week. Once it feels natural, add another. Be intentional. Choose ALIGNED actions that FEEL good to you.
Consistency doesn’t require hustle. It requires clarity, simplicity and alignment. You will naturally continue to do actions which are congruent with your goals and values.
Habit stacking isn’t about doing more. It’s about aligning your daily routines with the version of yourself you’re becoming.
The woman who prioritizes her energy. The woman who fuels her body. The woman who shows up for herself—not perfectly, but powerfully. She doesn’t need motivation. She builds momentum.
And that starts with one tiny, stacked habit at a time. You’ve got this.
