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How to Start Habit Stacking to Build a Healthier You

November 01, 2025

You’ve heard it before: Changing your habits can change your life. But that’s easier said than done — especially when you’re juggling work, family, and a to-do list that never ends.

Here’s the good news. A healthier, happier routine doesn’t require a huge effort – just a few small adjustments.

“Habit stacking” is exactly what it sounds like — and it works.

It’s a simple trick with a big payoff. Just link your new desired habit to something you already do every day.

“We don’t have the brainpower to consider ever action we make. Habits allow our minds to go on autopilot and make routine decisions with far less effort,” says Paul Weigle, MD, a psychiatrist with Hartford HealthCare’s Behavioral Health Network. “When you connect a new habit to an existing one, it’s far easier for your brain to adopt.”

Can’t remember to take your meds? Don’t get frustrated with yourself, just plan to do it right after brushing your teeth.

Want to drink more water? Don’t set yourself up for aggravation trying to remember during a busy day. Instead, have a glass every morning before that first cup of coffee.

“I actually started that one a few years back myself,” says Dr. Weigle. “It works great for me!”

> Related: 7 Healthy Habits That Take Less Than 60 Seconds

Aim for consistency, not perfection.

Habit stacking works best when it’s tied to something consistent, like your morning routine, your lunch break or even your drive home.

Here are a few worth trying:

• Write down one thing you’re grateful for after pouring your morning coffee.
• Take a 10-minute walk with your partner after finishing the dishes.
• Spend five minutes meditating after putting the kids to bed or letting the dog out.
• Switch your lunchtime can of Coke to a can of seltzer.

The more specific you are, the more likely it’ll stick.

Start really small.

You might be tempted to go big – but don’t.

One of the biggest mistakes people make when building habits is aiming too high, too fast.

“It’s best to start with little changes,” says Dr. Weigle. “Once they’re part of your routine it’s easier to add on a bit more. Remember marathon runners usually start with a weekly one to two mile jog.”

The magic is in momentum. One tiny change leads to another, and before you know it, those small steps add up to big change.

“Planning a new habit with a friend or two can be especially effective,” says Dr. Weigle. “It’s much easier to adopt a weekly yoga routine when you don’t want to let down someone expecting to see you in class.”

Habit stacking isn’t just for productivity.

Whatever you’re trying to achieve, habit stacking can probably help.

“From improving physical fitness, to sleep, to healthy eating, we underestimate the power we have to change our behaviors, and how much better it can make us feel,” Dr. Weigle notes. “But when you start with tweaks, our success gradually snowballs until we realize we’ve taken back control of our lives. You can learn more about this in the popular book Atomic Habits by James Clear.”

Make that little change. Then do it again tomorrow. And the next day. And the next.