Habit Stacking: What It Is and Why It Works

By Tiffiny J. Fambro | Time Management/Organization

Jan 18

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Habits are the actions and behaviors that we take every day that make up the daily routines of our lives. Research has shown that habits make up 40% of our life. Meaning that 40% of the experiences we have come from the habits we have created.

Our entire life is a reflection of our daily habits. This is great news because it means that if we want to change our life, all we need to do is start changing our habits. The question then becomes “how”? How do we easily change the habits we have had since our childhood?

Well, the answer is habit stacking.

What is Habit Stacking?

Habit stacking is the concept of taking a small habit that you currently have and pairing it with a new intention that you want to become a habit. For example, if you want to meditate in the mornings, you could pair your meditation time with a habit that you already have.

So, if you wake up and brush your teeth, you could immediately do a 10-minute meditation after you brush your teeth. Or, if you drink a glass of water as soon as you wake up, you could then do your 10-minute meditation after you drink your water.

The idea is to force your brain to start seeing a new intention as an extended part of the current habit. It’s kind of like tricking your mind into believing that something is almost the same action as before with just a small change.

Why Does Habit Stacking Work?

The reason habit stacking is so effective is because it is human nature to resist change. Our brains and bodies work to keep us in a comfortable state; it is a part of our natural survival mechanism.

So, forcing yourself to do something that you dislike every day can be difficult. However, with habit stacking, you can start small and allow your new intentions to slowly grow into habits.

Put simply, habit stacking can be an effective way to start making daily, meaningful progress toward your small and big life goals.


The habit stacking technique has proven to deliver great results. So, consider trying habit stacking for yourself!


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About the Author

Tiffiny has a B.A. in Psychology, and master’s degree in Public Health Education. She worked in consulting for over 16 years, as well as previously owning a fitness and health business. In her personal life, she used personal development, mindset and health strategies to go from being overworked in a demanding corporate career, emotionally drained in a toxic marriage, physically unhealthy, and depressed to becoming an award-winning figure level bodybuilding athlete and entrepreneur. As a women’s empowerment coach, she works to help women get clear on their goals, build confidence, increase self-esteem, take action on their deep desires and create a life they love

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