How Can You Use Habit Stacking For Self Improvement

No matter how much you complain about your everyday mundane schedule, routine is also pivotal to brain development. As human beings, we are accustomed to so many activities, like taking the bus or tying shoelaces. Psychologists explain that without any recognizable pattern, life would become incredibly difficult. It would provoke tremendous anxiety because there would be no indication of what's coming next.

Habits are a part of the routine. Developing any new habit or skill requires motivation, repetition and consistency. Whether you are trying to sleep at a particular time or go for a run every morning, you have to do it again and again until it becomes a habit. That’s how the brain builds new synaptic connections. It is also why we learn new things and adopt habits faster as children when our brains are still growing and developing and have the greatest neuroplasticity.

One way of developing new habits is habit stacking. This practice takes advantage of the areas of our lives that are already automatic and reliable. It is a technique wherein you attach a new habit to the one you already engage in regularly and unconsciously. The basic concept behind this is that engaging in the already-existing habit will cue you to do something new.

Start by listing the habits you already perform consistently. These could include daily actions like drinking your morning coffee, brushing your teeth, or bathing—automatic routines that serve as strong anchors for new habits. Don’t forget activities you do regularly but less frequently, such as Sunday grocery shopping, monthly brunches, or weekly medical appointments. These reliable routines are also ideal for stacking.

Write down the habits you’d like to establish. Whether it’s making your bed, practising gratitude, or writing 300 words a day for that long-imagined novel, focus on small, actionable goals. While you’ll begin with just one habit, there’s no harm in setting ambitious long-term goals.

Pair your desired habit with an existing one in a way that feels natural. For example, if you’re not a morning person, stacking a phone call with your mom during the school drop-off might lead to unnecessary stress. Choose combinations that fit your energy levels and routines.

Once your new habit becomes automatic, layer another on top. For instance, if you’ve established a consistent evening skincare routine, consider adding gentle stretching between toning and moisturizing to enhance your self-care regimen.

If habit stacking alone isn’t effective, incorporate rewards using the Premack principle—a method of reinforcing desired behaviours by pairing them with enjoyable activities. For example, allow yourself an extra episode of your favourite show only after completing your meditation session. This positive reinforcement can help turn aspirations into consistent habits.