Habit Stacking: 40 Examples, the Formula and a Free Template

Habit stacking means attaching a new habit to something you already do every day, using the formula “After I [current habit], I will [new habit].” Your existing routine becomes the reminder, so you do not have to rely on memory or motivation.

The term was popularized by author S.J. Scott and later by James Clear in Atomic Habits. It builds on BJ Fogg’s “anchor” method from Tiny Habits and on decades of research into if-then planning.

Tip: Once you have built a stack, tick it off each day in our free habit tracker. Seeing the streak grow makes it much easier to keep going.

In this guide

1. What Is Habit Stacking?
2. Does Habit Stacking Actually Work?
3. The Habit Stacking Formula
4. Habit Stacking Template
5. 40 Habit Stacking Examples
6. How to Build Your First Habit Stack
7. Why Habit Stacks Fail (and How to Fix Them)
8. Habit Stacking for ADHD
9. Habit Stacking vs Temptation Bundling
10. Frequently Asked Questions

What Is Habit Stacking?

Habit stacking is a way to build new habits by linking them to an “anchor,” a habit you already do automatically. Brushing your teeth, pouring coffee, sitting down at your desk, and locking the front door are all anchors.

Instead of “I’ll meditate sometime today,” you say: “After I pour my morning coffee, I will meditate for one minute.” The coffee does the remembering for you. Not sure what to stack? Start with one of these 10 good daily habits.

Does Habit Stacking Actually Work?

Yes, for most people, because it combines two things research supports. First, a specific cue. A meta-analysis of 94 studies found that if-then plans (“when X happens, I will do Y”) had a medium-to-large effect on goal achievement (Gollwitzer & Sheeran, 2006). Second, a stable context. About 43% of daily behaviors are performed habitually, usually in the same setting (Wood, Quinn & Kashy, 2002). Stacking puts your new habit inside that existing context.

It works best when the new habit is small. A 2-minute habit stacked on coffee will stick. A 60-minute workout stacked on coffee usually will not. Here is how to start small habits that actually stick.

The Habit Stacking Formula

After I [current habit], I will [new habit].

Three rules make it work:

1. The anchor must happen every day. Pick something you never skip.
2. The new habit must be tiny. Two minutes or less to start.
3. The location should match. Stack bathroom habits on bathroom anchors, kitchen habits on kitchen anchors.

Habit Stacking Template

Copy this and fill in the blanks:

• Anchor (what I already do): ____________
• New habit (2 minutes or less): ____________
• Where it happens: ____________
• My stack: After I ____________, I will ____________.
• Floor version for bad days: ____________

Write it on a sticky note and put it where the anchor happens.

40 Habit Stacking Examples

Morning Habit Stacking Examples

1. After I turn off my alarm, I will sit up and take three deep breaths.
2. After my feet touch the floor, I will make my bed.
3. After I use the bathroom, I will drink a full glass of water.
4. After I brush my teeth, I will do 10 squats.
5. After I start the coffee maker, I will stretch until it finishes.
6. After I pour my coffee, I will write my top 3 tasks for the day.
7. After I sit down with breakfast, I will read one page of a book.
8. After I get dressed, I will step outside for 2 minutes of daylight.
9. After I put on my shoes, I will check my calendar.
10. After I lock the front door, I will set one intention for the day.

Work and Productivity Habit Stacking Examples

11. After I sit at my desk, I will put my phone in a drawer.
12. After I open my laptop, I will work on my hardest task for 25 minutes.
13. After I finish a meeting, I will write the next action in my task list.
14. After I send an email, I will stand up and stretch for 30 seconds.
15. After I eat lunch, I will take a 10-minute walk.
16. After I refill my water bottle, I will clear five emails.
17. After I close my last task, I will plan tomorrow’s top 3.
18. After I shut my laptop, I will clear my desk.

Health and Fitness Habit Stacking Examples

19. After I boil the kettle, I will do 10 push-ups against the counter.
20. After I take my vitamins, I will drink a glass of water.
21. After I park my car, I will take the stairs.
22. After I put food on my plate, I will add a vegetable first.
23. After I sit down to watch TV, I will stretch my hips for 5 minutes.
24. After I brush my teeth at night, I will floss one tooth (then more if I want).
25. After I get home from work, I will change into workout clothes.
26. After I finish a workout, I will log it in my tracker.

Mindset and Mental Health Habit Stacking Examples

27. After I get into bed, I will write three things I am grateful for.
28. After I feel stressed, I will take five slow breaths before reacting.
29. After I finish dinner, I will text one friend.
30. After I start my commute, I will listen to a learning podcast.
31. After I wake up, I will not check my phone for 15 minutes.
32. After I make my evening tea, I will journal for 5 minutes.
33. After I finish a hard task, I will note one thing I did well.

Evening and Home Habit Stacking Examples

34. After I finish dinner, I will wash my dishes immediately.
35. After I put the dishes away, I will tidy one surface for 5 minutes.
36. After I brush my teeth, I will lay out tomorrow’s clothes.
37. After I plug in my phone (outside the bedroom), I will pick up my book.
38. After I set my alarm, I will read for 10 minutes.
39. After I get the mail, I will sort it immediately.
40. After I turn off the lights, I will review my day for one minute.

Want more ideas to stack? See our list of 100 habits to track.

How to Build Your First Habit Stack

1. List your anchors. Write down 10 things you do every day without fail.
2. Pick one new habit. Only one. Make it 2 minutes or less.
3. Match it to the best anchor. Same location, similar time.
4. Write the sentence. “After I ___, I will ___.”
5. Do it for two weeks before adding another. Then you can chain a second habit onto the first.

Chained stacks can grow into full routines: after I pour coffee, I will write my top 3 tasks. After I write my top 3, I will read one page. After I read one page, I will start my first task. Our morning routine checklist is built the same way.

Why Habit Stacks Fail (and How to Fix Them)

• The anchor is unreliable. “After I go to the gym” fails if you do not go daily. Pick a true daily anchor.
• The new habit is too big. Shrink it until it feels almost too easy.
• The stack is too long. Five new habits in one chain will collapse. Add one at a time.
• The location does not match. A kitchen anchor with a bedroom habit creates friction.
• You quit after missing once. Never miss twice. Here is how to be consistent when life gets busy.

Habit Stacking for ADHD

Habit stacking can be helpful for people with ADHD because the anchor acts as an external reminder, which reduces reliance on working memory. Keep stacks very short, use visual cues like sticky notes at the anchor location, and start with one stack at a time. If ADHD is affecting your daily life, talk to a doctor or licensed professional. This is general information, not medical advice.

Habit Stacking vs Temptation Bundling

Habit stacking links a new habit to an existing habit. Temptation bundling links a habit you need to do with something you enjoy, such as only listening to your favorite podcast while exercising. Wharton research found temptation bundling increased gym visits in a field study (Milkman, Minson & Volpp, 2014). You can combine both: after I put on my shoes, I will walk, and only then listen to my favorite podcast.

For the complete habit system, read how to build habits that stick.

Want a guided start? Get the free 7-Day Discipline Reset. Get the free guide here.

Frequently Asked Questions

What is an example of habit stacking?

A common example is: “After I pour my morning coffee, I will write my top 3 tasks for the day.” The coffee is the anchor, and the new habit happens right after it.

How many habits can you stack at once?

Start with one new habit per anchor. Once it feels automatic, usually after a few weeks, you can add a second habit to the chain.

Who came up with habit stacking?

The term was popularized by S.J. Scott’s book Habit Stacking and James Clear’s Atomic Habits. The idea builds on BJ Fogg’s anchor method and research on implementation intentions.

How long does habit stacking take to work?

You may notice it is easier to remember the habit within days. Making it fully automatic takes longer, often around two months. A UCL study found a median of 66 days.

What is the difference between habit stacking and a routine?

A routine is a sequence of habits. Habit stacking is a method for building that sequence one link at a time, using existing habits as anchors.

References

• Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.
• Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
• Milkman, K. L., Minson, J. A., & Volpp, K. G. M. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299.
• Wood, W., Quinn, J. M., & Kashy, D. A. (2002). Habits in everyday life: Thought, emotion, and action. Journal of Personality and Social Psychology, 83(6), 1281–1297.