If you’ve ever tried to start a new habit and forgotten by day three—you’re not alone. The truth is, new habits don’t fail because you’re lazy or unmotivated. They fail because they don’t have anchors.
That’s where habit stacking comes in.
What Is Habit Stacking?
It’s the simple practice of linking a new habit to something you already do regularly. This makes the new habit easier to remember, easier to repeat, and easier to keep long-term.
Formula:
After/Before [current habit], I will [new habit]
Examples of Habit Stacking
After waking up, I will drink a glass of water
Before eating breakfast, I will meditate for 5 minutes
After brushing my teeth, I will stretch for 5 minutes
Before starting work, I will write down 3 things I’m grateful for
After eating lunch, I will take a 10-minute walk
Before driving home, I will listen to an audiobook
After cooking dinner, I will prepare a healthy snack for tomorrow
Before watching TV, I will do 20 minutes of exercise
After getting into bed, I will read for 10 minutes
Before going to sleep, I will practice deep breathing
P.S - Mini Action Step
Pick one habit from the list above—or create your own—and try it every day for the next week.
Ask yourself:
“How can I make this new habit so small and easy, I can’t forget it?”
Consistency doesn't require motivation. It just needs a trigger.