Does your mind start to swirl at the idea of taking on one more task? If stress or anxiety tends to pile on when you’re moving through your day, psychologists say a technique known as habit stacking can help. Have you tried it? It works by tying new habits to ones you already do to boost your productivity and healthy behaviors—and help new routines stick.
Pinning down your existing habits
Every day, we do lots of little things without even thinking about them. Brush our teeth, take a shower, walk the dog, make coffee. Actions like these feel easy and natural because they don’t feel like decisions, they’re simply part of a routine. In the habit stacking method, these are known as anchor habits. Want to find yours? Simply look for the things you do every day without fail. Think of them as habits your brain can do on autopilot.
How habit stacking works
Once you understand what already makes up your day, you can start adding in habits to establish new rituals. For example, if you want to feel more organized at work, you might decide to write down your top three priorities after you make your coffee. Or if you’d like to get more stretching into your day, you could say you’ll do five minutes of stretching right after you turn off your alarm. The goal of habit stacking is to create behaviors that eventually become automatic—not another a stressful item on your to-do list.
Benefits of habit stacking
Habit stacking makes starting new things easier and much more manageable. It’s effective because it’s simple and relies on doing rather than remembering. This helps to remove “decision fatigue” which can often become a barrier, especially as emotions run high or you feel overwhelmed. And, the winning feeling of creating new routines and sticking to them can have very positive psychological outcomes. Habit stacking has been shown to lower stress, reduce anxiety, boost confidence—and be helpful for people managing conditions such as ADHD.
Tips for getting started
Interested in giving habit stacking a try? Keep these tips in mind when you’re getting started:
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- Start small: Choose habits that take just one to five minutes.
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- Keep it simple: New tasks should feel doable—not overwhelming.
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- Pick the right time of day: Morning or evening routines often work best, when habits are more structured.
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- Celebrate your wins: Reward yourself for staying on track, no matter how small the accomplishment.
Stacking up wins to feel better
If you’re feeling worn down or your days already feel too full, habit stacking can offer a more manageable way to work toward your goals. By starting small and staying consistent, you can build routines that truly fit into your life. Over time, those small efforts can turn into meaningful progress and help you feel better, one little habit at a time.
This article is for informational purposes only and is not meant as medical advice.
