JeevanWhat is habit stacking?
Habit stacking means tying a new habit to an existing one. The idea is popular through BJ Fogg's work on tiny habits and James Clear's book Atomic Habits. Your existing routine acts as the reminder, so you do not have to remember anything new.
The formula
After I [current habit], I will [new habit].
It works because it is specific. "I will read more" is a wish. "After I pour my evening tea, I will read two pages" is a plan.
12 examples you can copy
- After I wake up, I will drink a glass of water.
- After I brush my teeth, I will do five push-ups.
- After I make coffee, I will write my top task for the day.
- After I sit at my desk, I will plan the first 25 minutes of work.
- After I eat lunch, I will walk for ten minutes.
- After I close my laptop, I will stretch for two minutes.
- After I get home, I will put my phone on the charger in another room.
- After I have dinner, I will wash up straight away.
- After I open my journal, I will write one line about my day.
- After I get into bed, I will read instead of scrolling.
- After I take my vitamins, I will log my water intake.
- After I finish work, I will note one thing that went well.
Rules that make stacks work
- Pick a steady anchor. Choose something you do every day without fail.
- Keep the new habit small. Under two minutes at first.
- Stack one at a time. Wait until the first is automatic before adding the next.
- Use a backup reminder. In the first weeks, add a time-based alarm in case the anchor slips.
Tracking your stack in Jeevan
Add each new habit with a reminder at roughly the time of its anchor, choose the days it applies to, and tick it off when done. Your streak shows whether the stack is holding. See how the habit builder works.