Stack your new habit onto an existing routine for automatic follow-through

Ever noticed that you almost never forget to brush your teeth but you always skip stretching? Habit stacking transforms that stability into a springboard for new behaviors. By anchoring a tiny new action—like two minutes of gentle yoga—to an existing ritual, you piggyback on the momentum you’ve already built. For instance, if you never miss your 8am coffee, you can decide, ‘After I press the espresso button, I’ll spend 30 seconds standing tall with deep breaths.’ The old habit automatically cues the new one.It might feel odd the first day, but you’ll quickly discover the anchor habit practically pulls the new habit along with it. This works because our neural pathways for daily routines are well-trod highways; by merging your new action onto that highway, your brain doesn’t have to carve out an entirely new route. Experimental studies on context-dependent learning show that behavior linked to a consistent environmental or temporal cue becomes far more reliable over time. So instead of relying on willpower alone, you’re using the concrete structure of your day to reinforce new patterns. Over days and weeks, the stacked habit becomes second nature, as natural as that morning coffee you already enjoy.

Start by choosing an unbreakable daily anchor—your coffee ritual, bedtime teeth-brushing, or morning email check. Then pick the tiny habit you want to slot in, like a one-page journal entry or two minutes of stretching. Write down ‘After [anchor], I will [new habit]’ and stick it where you’ll see it right when the anchor fires. Commit to doing the new habit immediately—no detours or negotiations—so you ride the familiar routine straight into your fresh behavior. Give it a try today.