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What Is Habit Stacking & How to Master It (+Examples & Templates)

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We know that good habits make life easier. We know they help us stay healthy, productive, and sane.

But how often do we tell ourselves, “I’ll start tomorrow…” only for tomorrow to come and go without a single change? As Nir Eyal, a habit formation expert and the trainer of Mindvalley’s Becoming Focused and Indistractable program, points out, “Despite knowing what to do, we often don’t do it, and that’s a form of habit.”

It’s maddening, really. Knowing the path yet tripping over the same old rocks. Which is why habit-stacking—a way to build new healthy habits by linking them to ones you already do—can help you shake off old behaviors and start picking up better ones.

What is habit-stacking?

The “habit-stacking” meaning, in a nutshell, is just a way of saying, “Hey, let’s piggyback a new habit onto something you’re already doing.” It works because, instead of starting from scratch, you’re taking something you do in your daily routine and just tacking on to it.

For instance, every morning, you brush your teeth. What if, right after that, you added a quick floss? Or while waiting for your coffee to brew, you spend a few moments writing down things you’re grateful for?

The habit-stacking formula is simple:

“After [existing habit], I will [new habit].”

For example:

“After I pour my morning coffee, I’ll write down my top three priorities for the day.”

“After I close my laptop for lunch, I’ll go for a quick walk around the block.”

It’s a productivity strategy James Clear highlights in his best-seller, Atomic Habits. “Any single change is not going to transform your life overnight,” he shares in an interview on The Mindvalley Podcast. “It’s really about the collection of changes—the system of habits that you build.”

The thing is, when you stack a new habit onto an existing one, you’re capitalizing on a habit loop that’s already ingrained in your brain. This creates a natural trigger, making it less likely that you’ll forget to follow through.

The science behind it

Habit-stacking works because it taps into the brain’s habit loop: cue, craving, response, and reward.

The cue is the trigger—something you already do that reminds you to start the new habit. For example, keeping floss next to your toothbrush or placing your journal by the coffee machine makes it almost impossible to forget.

The craving is what drives you to act. It’s your brain predicting that completing the habit will feel good. By pairing a new habit with something you enjoy (like journaling with your morning coffee), you make the process more appealing and easier to stick with.

The response is the action itself. Start small, or as James suggests, scale it down to just two minutes—like writing one sentence or doing one push-up. This lowers resistance and gets you into the habit of “showing up,” which lays the groundwork for consistency.

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The reward is what seals the deal. It’s the part that makes your brain think, “Let’s do this again.” Whether it’s the satisfaction of ticking a box or just feeling good about your progress, rewards play a huge role in keeping you on track.

“About 40% of our daily behaviors are driven by habit,” says Nir. And because your brain loves patterns, the more you repeat a recurring activity (like brushing + flossing), the stronger the neural pathways get, turning the behavior automatic over time.

Why habit-stacking works (and how it changes you)

“Too often,” James Clear explains in Atomic Habits, “we convince ourselves that massive success requires massive action.” But when those big expectations flop, you’re left feeling unmotivated and doubting yourself.

Take New Year’s resolutions, for example. You decide to lose 10 pounds, so you plan to hit the gym for an hour every day. A few weeks in, though, it’s back to “fit-ness pizza in your mouth.”

The problem? Most of us start with the outcome (losing weight) and forget the role that identity plays (in this scenario, it’s becoming someone who loves moving their body).

Despite knowing what to do, we often don’t do it, and that’s a form of habit.

— Nir Eyal, trainer of Mindvalley’s Becoming Focused and Indistractable program

As James explains with his “outcome-process-identity” model, it’s like peeling an onion:

The outcome is the outer layer (losing 10 pounds).

The process is the middle (your workout plan).

The core is the identity (being the kind of person who prioritizes fitness).

Instead of tackling your habits from the outside in, begin with the core. See yourself as someone who values your health, and the rest—your process and outcome—will fall into place.

One of James’ readers lost over 100 pounds by focusing on showing up at the gym. For six weeks, he stayed no longer than five minutes—just enough to build the habit before it clicked.

“Your beliefs can impact your behavior, and your behavior can impact your beliefs,” James tells Vishen in the interview. “But if you let behavior drive the way, you have evidence for being that kind of person.”

Stacking habits onto existing ones helps reinforce the behavior until it sticks. Over time, these little actions no longer feel like a chore—they become part of who you are.

Nir also says empowering behaviors stick best when they’re easy. No friction, no resistance.

Like, if you’re already sipping your morning coffee, it takes zero effort to do one of the daily meditations or a quick 20-minute lesson on the Mindvalley app while you’re at it. Little actions, big results.

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10 real-life examples of habit-stacking

You know how in Gilmore Girls, Rory Gilmore is always reading a book on the bus or during her free time? That’s habit-stacking in action—she pairs her daily commute with something she loves, turning every spare moment into a chance to dive into a story.

Of course, this is real life. And… well, not all of us have Rory’s voracious reading habits (or her seemingly endless book collection).

So what else can it look like? Here are a few habit-stacking examples James and Vishen highlight that you can consider (or tweak, based on your goals):

Take a shower + ask a “lofty question”

The shower’s already your daily refresh, so why not make it a mental one too? While the water’s running, say something kind to yourself—like “Why am I able to live the fulfilling life that I always dreamed of?” or “Why do my dreams and goals come to me with such ease and speed?”

Drink your morning coffee + use the Mindvalley app

That first cup of coffee? It’s pure magic. Pair it with 15-20 minutes on the Mindvalley app, and you can kick-start your day feeling unstoppable.

Listen to your favorite podcast + go for a walk

Why sit still when you can double the good vibes? Plug in your favorite podcast and head out for a stroll—it’s an easy way to learn something new while getting your steps in.

Leave a room + put something away

Grab that rogue coffee mug or stray sock as you head out of a room and return it to its rightful home. It’s like stealth cleaning, one step (literally) at a time.

Start your car + take a deep breath to center yourself

Before you shift the gear into D, pause. Take one deep breath and let it ground you. It’s one of the easiest morning habits to do to bring a bit of mindfulness to the start of your day.

Quality friend time + work out

Two birds, one dumbbell. Schedule a workout with a friend—it’s a win-win for your body and your social life.

Scroll social media + bodyweight exercises

Who said your scrolling time can’t double as workout time? As you catch up on your feed, catch up on your squats, lunges, or calf raises. It’s an easy way to counteract all that brain rot with some movement—and your legs will thank you later.

Cook dinner + practice mindful breathing

Transform your kitchen into a mini-zen zone. As you chop, stir, or wait for that pasta to boil, take a moment to focus on your breathing. Deep inhale, slow exhale—who knew making dinner could be so calming?

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Watch TV + stretch your legs or do a quick yoga pose

Binge-watch guilt-free. During that next episode, stretch your legs or flow through a few mindful yoga poses. It’s a great way to wind down for the night.

Set your alarm + plan one kind thing to do for someone the next day

Setting your alarm is routine, but setting the vibe for tomorrow? That’s next level. Think of one kind gesture—big or small—that’ll make someone smile. You’ll go to bed knowing you’re starting the day with good vibes locked in.

How to Stay Focused and Indistractable

Staying focused in a world full of distractions can be a challenge, but with the right strategies, you can train your brain to stay on track. Here are some tips to help you tame distractions and stay focused:

1. Recognize Internal Triggers

When you feel the urge to check your phone or engage in other distracting behaviors, it’s often due to internal triggers like anxiety or restlessness. By identifying these triggers, you can take steps to overcome them.

Instead of giving in to distractions, try swapping them out for more constructive habits. For example, when you feel the urge to check social media, take a few deep breaths or stretch and walk for a minute. Over time, these small actions can help retrain your brain to stay focused.

2. Use Temptation Bundling

Temptation bundling is a strategy that involves pairing a habit you need to do with something you want to do. By combining a less enjoyable task with a more enjoyable one, you can make the habit more appealing.

For instance, listen to your favorite podcast while exercising or reward yourself with a treat after completing a focused work session. By leveraging the brain’s reward system, you can motivate yourself to tackle difficult tasks.

Great Change Starts Here

If you’re ready to break free from distractions and build lasting habits, consider joining Nir Eyal’s The 4 Keys to Indistractable Focus program on Mindvalley. This free webinar provides practical tools to help you stay focused and overcome distractions.

Take inspiration from individuals like Erik Sõlg, who transformed his daily routine by implementing these strategies. With commitment and consistency, you can reclaim control of your time and focus on what truly matters.

Don’t wait for tomorrow to make a change. Start today and create a future where distractions no longer hold you back. Welcome to a more focused and productive tomorrow.

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