Habit Stacking: Building New Behaviors onto Existing Routines

In a world that’s constantly nudging us towards productivity and self-improvement, habit stacking has emerged as a game-changing strategy. By seamlessly building new behaviours onto routines we already do without thinking, we can form positive habits with less resistance – and far more staying power. 

This approach is especially relevant in Australia, where many of us are seeking that elusive balance between work, wellbeing and personal growth. Habit stacking offers a simple, science-backed way to do more of what matters, with less friction. 

What is Habit Stacking? 

Put simply, habit stacking is the practice of linking a new habit with one that’s already well established. It works by using the momentum and familiarity of your current routines as triggers for new, desired behaviours. The technique draws on behavioural science and our brain’s love of patterns and predictability. 

Psychologists often reference classical conditioning here – a process where two behaviours become mentally linked over time. (Remember Pavlov’s dogs? They learned to salivate at the sound of a bell, because it signalled food.) In the same way, our brain starts to associate the new habit with the existing one – making it easier to repeat. 

Examples of Habit Stacking: 

• After I brush my teeth (current habit), I’ll floss one tooth (new habit). 

• While I’m waiting for the kettle to boil (current habit), I’ll take five deep breaths (new habit). 

• When I get into bed (current habit), I’ll read 5 pages of a book (new habit). 

The Psychology Behind Habit Stacking 

Habit stacking taps into the brain’s neural pathways. The more we repeat a behaviour, the stronger the neural pattern becomes. By attaching a new habit to an existing one, we essentially piggyback on those well-worn pathways, reducing the mental effort needed to adopt a new behaviour. 

Studies have shown that up to 40–45% of our daily actions are habitual. This means there’s huge potential to shape our lives simply by tweaking the habits we already have.  

Benefits of Habit Stacking 

Benefit	How it Helps
Saves time	Combines multiple tasks into a single, streamlined routine
Boosts efficiency	Reduces time spent deciding what to do next
Builds confidence	Small wins build momentum and belief in your ability to create lasting change
Reduces overwhelm	Keeps new habits small and manageable
Improves wellbeing	Makes healthy habits easier to maintain

How to Build an Effective Habit Stack

 

To get the most from habit stacking, you’ll want to be thoughtful and strategic. Here’s how:

1. Choose a Strong Anchor Habit

    

According to a study by the European Journal of Social Psychology, it takes an average of 66 days for a new habit to form. So, pick a habit that’s already deeply ingrained - something you do consistently and almost automatically (like brushing your teeth, boiling the kettle, or locking the front door). 

📌 Tip: The stronger the existing habit, the easier it is to stack something new onto it.

2. Define the New Habit Clearly  

   
   

Be specific. “I’ll stretch” is vague. “I’ll do 30 seconds of hamstring stretches after brushing my teeth” is clear, actionable and measurable. The pairing of these habits can enhance success rates, with researchers at Duke University finding that up to 45% of our daily behaviours are influenced by habits. 

3. Keep it Simple 

   
   

Start small. One new habit per stack is plenty to begin with. Choose something that feels easy to do – it should be so doable that it’s hard to say no. 

4. Track Your Progress 

   
   

Use a journal, app, or simple checklist. Tracking helps you stay consistent, and it reinforces that wonderful feeling of ticking things off. 

✅ Fun fact: People who track their habits are up to 33% more likely to succeed. 

Useful Tips for Successful Habit Stacking 

• Start small: Think in terms of baby steps rather than giant leaps. 

• Be consistent: Repetition is key in habit formation. 

• Stack up gradually: Don't rush to add many new habits at once. 

• Make it enjoyable: If possible incorporate fun elements into the new habit. 

• Stay patient: Remember habit change takes time. 

Common Challenges with Habit Stacking 

Even though habit stacking is simple, it’s not always easy. Here are some common pitfalls: 

Challenge	How to Overcome It
Overloading the stack	Start with one small new habit at a time. Simplicity = sustainability.
Choosing incompatible habits	Make sure the new habit naturally fits with the existing one in timing and context.
Expecting perfection	Aim for consistency, not perfection. Progress over perfection is the name of the game.
Giving up after a setback	Slips are normal. What matters is getting back on track without guilt.

The Power of Environment in Habit Stacking 

Your environment acts as a powerful cue for habit stacking. Thoughtful placement of objects can prompt the behaviour you want: 

• A yoga mat by the TV reminds you to stretch after watching your show. 

• A water bottle on your desk nudges you to stay hydrated. 

• A gratitude journal by your bedside helps prompt nightly reflection.

In Australia, where flexible working and remote offices are increasingly common, your environment is more within your control than ever. Shape it to support your goals.  

How to Measure Success in Habit Stacking 

The real magic of habit stacking lies in consistency. Focus on showing up, not being perfect.  

Habit	Stack Example	Track Using
Reading	After morning coffee, read 5 pages	Number of pages read per week
Exercise	After taking kids to school, go for a walk	Minutes walked daily
Mindfulness	While brushing teeth, take deep breaths	Daily breathwork check-in

Celebrate small wins. Rewarding yourself builds motivation and keeps the momentum going. 

The Future of Habit Stacking: Trends and Outlook 

As personal development becomes more digitised and research-backed, habit stacking is set to become even more central to sustainable change. 

In Australia, growing interest in wellbeing and work-life balance makes it an ideal time to embrace habit stacking. Whether it’s enhancing productivity, improving mental health, or creating more balance in your day, this simple technique can make a powerful impact. 

Research and Behavioral Patterns 

Continuous research into behavior patterns further validates the efficacy of habit stacking. With more studies indicating the power of repetition and sequence in habit formation, it's clear that habit stacking is an effective strategy for personal change. Here's a snapshot of what's known about the influence of habit stacking on behavioral change: 

Habit Stacking Activity	Impact on Behavior Change
Sequence of smaller habits	Increases likelihood of adopting new habits
Repetition of behavior	Solidifies newly formed habits
Positive reinforcement	Strengthen established habits and promote sustainability

Based on these trends and research insights, the future of habit stacking looks promising. By leveraging digital tools, focusing on mental health benefits, and understanding behavioral patterns, habit stacking stands to make significant strides in the field of personal development. 

Final Thoughts 

Habit stacking is one of the easiest, most effective ways to build lasting change. By anchoring new behaviours to habits you already do, you’re working with your brain – not against it. 

And the best part? It’s flexible, forgiving, and totally customisable to your life. 

If you’re ready to take the next step in creating habits that last, explore resources and expert strategies at Dr. Gina Cleo’s website – and start building the life you want, one small habit at a time.  

Frequently Asked Questions 

What is habit stacking? 

Habit stacking is a strategic practice of linking a new habit to an existing one, making the new behaviour easier to remember and stick with. It uses your current routines as triggers to embed lasting change. This method leverages the brain's existing neural pathways to decrease resistance and build the new habit more effortlessly. Over time, this approach can facilitate significant behavioral change, enhancing personal efficiency, productivity, and overall well-being. 

How can habit stacking improve productivity? 

What are common challenges faced in habit stacking? 

How does the environment affect habit stacking? 

Can habit stacking be applied in professional settings?