You brush your teeth every morning. That’s a habit. You probably don’t even think about it—you just do it. Now imagine if right after brushing your teeth, you stretched for 60 seconds. Or reviewed your top three priorities for the day. Or even took your vitamins.

That, in its essence, is habit stacking—a simple, powerful strategy for making new 

habits stick by anchoring them to the ones you already do.

What Is Habit Stacking?

Coined by productivity expert S.J. Scott in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less, the idea is straightforward:

Link a new habit to an existing habit to create a natural routine.

Rather than trying to overhaul your entire schedule or build new habits from scratch, you attach a new, desired behavior to something you already do automatically.

Why Habit Stacking Works

Habit stacking works because it leverages the brain’s natural wiring. When something becomes a habit, it runs on autopilot. Your brain loves routines—it doesn’t have to think hard when you do something over and over. So by attaching a new action to an existing routine, you ride the momentum of what’s already automatic.

Here’s why it’s so effective:

• Reduces decision fatigue – You don’t have to think about when to do the new habit.
• Creates built-in reminders – The existing habit becomes your cue.
• Builds momentum – Small wins compound. Doing one habit successfully makes it easier to do the next.

My Personal Experience

As someone who juggles multiple responsibilities—writing, board leadership, speaking, and staying active in retirement—keeping my day organized is vital. But building new habits has never come easy for me, especially with ADHD always whispering distractions.

What’s helped? Habit stacking.

Here’s one simple example: After I brew my morning coffee, I immediately jot down my top three priorities for the day and drink a glass of water. I don’t need a reminder or an app. The smell of coffee is the cue.

Another? After I sit down with my coffee, i always begin to read for at least 30 minutes. I do this everyh day. By the way, then I always write my morning pages.

It’s not dramatic, but it’s consistent. And that’s the point.

How to Start Habit Stacking

If you want to give this a try, here’s a simple formula you can follow:

“After I [CURRENT HABIT], I will [NEW HABIT].”

Start small—really small. The new habit should take less than two minutes at first. You can always build on it later.

Here are some ideas:

• After I brush my teeth, I will floss one tooth. (Yes, just one—because it often leads to more.)
• After I pour my morning coffee, I will read one paragraph of a book.
• After I check my email, I will stand and stretch for 60 seconds.
• After I turn off the TV at night, I will write down one thing I’m grateful for.
• 
  

The beauty is in the simplicity. You’re not overhauling your life—you’re just adding a small, meaningful nudge to something that’s already automatic.

A Few Practical Tips

• Keep the stack logical. It should make sense in the flow of your day. If your new habit feels out of place, you won’t stick with it.
• Start with just one stack. Build consistency before adding more.
• Track it for a week. A simple checklist or journal note will help reinforce it.
• Celebrate small wins. Every time you complete the stack, give yourself a mental high-five. Dopamine loves recognition.

Final Thought

You don’t need to rely on willpower to change your life. You need systems that work with your brain—not against it.

Habit stacking is one of those systems. It’s not flashy, but it’s powerful. One small step tied to something familiar… and you’re already on your way.

So here’s a question to consider:

What habit do you already have that you can stack something valuable onto—today?

That’s where it begins.