Anchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
From Atomic Habits by James Clear
Habit stacking leverages the Diderot Effect (one behavior triggers another) and the power of existing routines. Instead of creating a new cue from scratch, you piggyback on an established habit that already has a strong neural pathway. This makes the new habit more likely to stick because you're not relying on remembering to do it—the existing habit automatically triggers it.
After I pour my morning coffee, I will meditate for two minutes. After I sit down for dinner, I will say one thing I'm grateful for. The existing habit (coffee, dinner) becomes the cue for the new habit.
You can stack unlimited habits together, when in reality too many stacked habits can create a fragile chain where one failure breaks the entire sequence.
What is the primary advantage of habit stacking over creating a new habit from scratch?
Design a habit stack for building a daily gratitude practice. Identify an existing habit and explain why you chose it as the anchor.
A framework for building habits: make it obvious (cue), attractive (craving), easy (response), and satisfying (reward).
FrameworkLasting behavior change comes from shifting your identity (who you are) rather than focusing on outcomes (what you achieve).
Mental ModelProgress accumulates invisibly beneath the surface before suddenly becoming visible, like ice melting at 32 degrees.
Mental ModelA specific plan that states when, where, and how you will execute a behavior: 'I will [behavior] at [time] in [location].'
TechniqueScale down any habit to a two-minute version to overcome starting friction: 'Exercise for 30 minutes' becomes 'Put on workout clothes.'
TechniqueBehavior is shaped by environment more than willpower; design spaces to make good habits obvious and bad habits invisible.
PrincipleFocus on the process (systems) that leads to results rather than the results themselves (goals) for sustainable progress.
PrinciplePair an action you need to do with an action you want to do to make habits more attractive.
TechniqueAnchoring a new habit to an existing habit using the formula: 'After I [current habit], I will [new habit].'
After I pour my morning coffee, I will meditate for two minutes. After I sit down for dinner, I will say one thing I'm grateful for. The existing habit (coffee, dinner) becomes the cue for the new habit.
You can stack unlimited habits together, when in reality too many stacked habits can create a fragile chain where one failure breaks the entire sequence.
Habit Stacking is explored in depth in "Atomic Habits" by James Clear. Distilo provides a deep AI-powered analysis with key insights, audio narration, and practical frameworks.