The Magic of Habit Stacking - Is It Real?

How To Stack a Habit

Why Small Things Add Up to Big Change

I feel like everywhere I turn right now—podcasts, books, Instagram reels—people are talking about habit stacking. And it sounds like it's for good reason. This little idea, made well known first by James Clear in Atomic Habits, has turned into a fun little buzzword that’s actually worth the attention it's getting.

But here’s the thing: it’s not just trendy self-help jargon. Habit stacking works. It works because it takes something you’re already doing and uses it as a springboard for the person you want to become. And that, my friend, is powerful.

I believe in it so deeply because I’ve lived it. Not as a perfectly polished productivity guru (trust me, I’m not), but as a woman juggling real life. A full time job, marriage, travel, and a very real desire to keep becoming more of myself.

So,I want to break this down: what is habit stacking, why does it matter, and how can it transform both your personal and professional life?

What Exactly Is Habit Stacking?

At its core, habit stacking is simple: you attach a new behavior to something you already do consistently.

Think of your current habits as “hooks.” You brush your teeth every morning. You pour coffee. You check email. Those are hooks. By stacking a new habit onto them—something quick, simple, and aligned with your goals—you take the guesswork and decision fatigue out of the equation. It gives your brain a way to take a little break and not think so much.

Instead of saying, “I’ll meditate sometime today,” you say, “After I pour my coffee, I’ll take three deep breaths.” Boom. No extra calendar invite, no having to think about it throughout the day, no elaborate morning routine required.

Why I Believe in Habit Stacking

I used to think big change had to come from big effort. Go to the gym six days a week. Start a brand-new morning routine from scratch. Completely cut out sugar overnight. (If you’ve ever tried this, you know how it ends: tears, chocolate, and Netflix.... seriously)

But habit stacking changed the script for me. It showed me that tiny, almost laughably small shifts create momentum—and momentum is what actually transforms us.

For example:

• I need to drink more water. Instead of setting an alarm on my phone (which I would ignore), I started stacking it with brushing my teeth. Every time I brushed, I drank a glass of water. Now it’s automatic.

• I wanted to get more consistent with journaling. Instead of trying to carve out thirty minutes at night (when I’m tired and just want "not think"), I stacked it onto my morning coffee. While the coffee brewed, I wrote a few lines. Not pages—just lines. Now, those small entries have become one of my most treasured practices.

Habit stacking works because it doesn’t rely on willpower. It’s not about being “strong enough.” It’s about being strategic.

Habit Stacking in Your Personal Life

Let’s start at home, where a lot of us feel the push-and-pull between who we are and who we want to be. Here are a few ways habit stacking shows up in everyday life:

• Health: While you wait for your shower water to warm up, do ten squats. Or while you are brushing your teeth, do ten squats. After you take your vitamins, refill your water bottle. Before you brush your teeth at night, floss just one tooth (you’ll laugh, but try it—no one ever stops at one tooth).

• Mindfulness: After you lock your car, take one deep breath before heading inside. After you turn off the TV, jot down one thing you’re grateful for.

• Relationships: After you kiss your partner goodnight, whisper one thing you appreciate about them. After your child tells you about their day, make eye contact for an extra beat to show you’re really there.

These aren’t changes that take tons of effort. They’re tiny hinges swinging big doors.

Habit Stacking in Your Professional Life

Now, let’s shift to the office (or your laptop, or your client meetings—wherever “work” happens for you). Habit stacking can transform the way you show up professionally.

• Email Overload: Every time you open your inbox, send one encouraging note before you dive into the chaos.

• Meetings: Before every Zoom call, write down your top intention for that meeting. (Even if it’s “Don’t zone out.”)

• Networking: After you connect with someone new on LinkedIn, send a genuine message instead of letting them sit in your contacts list.

• Leadership: After your weekly team huddle, pause and ask one person how they’re really doing. That small check-in builds trust and loyalty over time.

I’ve seen leaders become more human, teams become more connected, and productivity increase because of these small, stacked habits.

Why Habit Stacking Feels So Different

Here’s the part no one tells you: habit stacking feels doable. And that feeling matters.

When you think about massive change, it often feels overwhelming. “I need to exercise more” sounds like a mountain. But “I’ll do ten pushups after I brew my coffee” sounds like a pebble. And pebbles, when added up, create mountains.

Plus, the wins come quickly. You start noticing small shifts—your body feels stronger, your relationships feel closer, your work feels more intentional—and suddenly, you want to keep going. That’s when habit stacking shifts from something you’re trying to something you simply are.

A Few Fun Examples to Try This Week

If you’re new to habit stacking, here are a few stacks to play with:

• After I brush my teeth in the morning, I’ll say one affirmation in the mirror.

• After I pour my morning coffee, I’ll read one page of a book.

• After I shut my laptop at the end of the day, I’ll write tomorrow’s top three tasks.

• After I put my phone on the charger at night, I’ll stretch for two minutes.

• After I feed the cat (or dog), I’ll drink a glass of water.

My Own Little Stacks

Here are two personal ones I’ll share with you, because they’ve helped me realize how darn easy this can be:

1. Meditation + Coffee: For years, I told myself I “should” meditate. But sitting down to meditate felt like climbing Everest. So, I stacked it with my morning coffee. Coffee brews, I meditate. Now, I don’t even think about it—it’s just what mornings look like.

2. Walking + Gratitude: I love walking, but I also wanted to deepen my gratitude practice. So I stacked them. On my walks, I name three things I’m grateful for. It’s easy, natural, and it sets the tone for my whole day.

3. Learning: I always want to be learning more. Sometimes it's hard for me to take time to read a book or an article. But my commute to and from work is at least 45 minutes each way. (Thank you Nashville) So I listen to podcasts or books that educate me on some topic.

   
   

Final Thoughts: Your Turn

Habit stacking isn’t magic. But it feels a little magical because it sneaks change into your life without the drama. It’s not about changing everything—it’s about changing one small thing at a time. And before you know it, those tiny habits shape the life you’ve been craving.

So here’s your invitation: don’t wait for the perfect Monday morning, or the start of the month, or the mythical “when life slows down.” Pick one habit you want to build, find a hook you already have, and stack it.

Because the truth is, life isn’t transformed in grand gestures. It’s transformed in the small, ordinary moments—stacked, one on top of the other.