Habit Stacking | Simple Path to Build Healthy Habits   

Every January, millions of people make big promises to themselves: lose 50 pounds, run every day, completely change their diet. By February, most of those resolutions are forgotten. Sound familiar? 

There’s a better way. It’s called habit stacking, and it works by building new healthy habits onto routines you already do every single day. 

What Is Habit Stacking? 

Habit stacking is simple: you attach a small new behavior to something you already do automatically. The formula looks like this: “After I [existing habit], I will [new habit].” 

Author James Clear explains this approach in his bestselling book Atomic Habits. Your brain has already built strong connections for things you do every day without thinking—like brushing your teeth or making morning coffee. When you link a new habit to one of these automatic routines, you’re more likely to stick with it. 

“The beauty of habit stacking is that it meets patients where they are,” says Amber Paris, NP, a primary care provider at Natividad Medical Group. “Instead of asking people to overhaul their entire lives, they add one small healthy behavior to something they’re already doing. Those small wins build confidence and lead to bigger changes over time.” 

Why Small Changes Win 

Research shows that habits form through consistent repetition. When you repeat a simple action in the same situation every day, your brain starts doing it automatically. Studies found this takes about 66 days on average—roughly 10 weeks. 

The catch? Simpler habits form faster than complicated ones. That’s why starting small is so important. A 20-minute workout routine might feel overwhelming, but doing five push-ups after you close your laptop for lunch? That’s doable. 

Habit Stacking Examples for Better Health 

Here are real ways to use habit stacking: 

For more movement: 

• After I pour my morning coffee, I will stretch for one minute 

• After I brush my teeth at night, I will do 10 squats 

• After I park my car at work, I will take the stairs instead of the elevator 

For healthier eating: 

• After I have my morning coffee, I will eat a piece of fruit 

• After I eat dinner, I will drink a glass of water 

• After I eat half my sandwich, I will eat my carrots 

For mental health: 

• After I get into bed, I will write down one thing I’m grateful for 

• After I start my car, I will take three deep breaths before driving 

• After I close my work laptop, I will step outside for two minutes 

Making It Stick 

The key is choosing habits that are genuinely easy and pairing them with routines you do every single day. If you only grocery shop on Sundays, that’s not a great trigger for a daily habit. But if you always brush your teeth twice a day, that’s perfect. 

Don’t worry if you miss a day — research shows that skipping once doesn’t ruin your progress. Just get back to it the next day. 

Start Small, Build Big 

Forget the all-or-nothing approach to New Year’s resolutions. Habit stacking works because it’s realistic. One small healthy habit, repeated consistently, becomes automatic. Once that feels easy, you can stack another habit on top. 

Want to learn more about building better habits? Check out James Clear’s Atomic Habits for a deeper dive into the science of habit formation. 

Your healthier life doesn’t require a complete transformation. It just requires one small action, repeated in the right place, at the right time. What habit will you stack today?