The Art of Habit Stacking: Because Multitasking is Overrated

WELLNESSHEALTH

2/14/20253 min read

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You brush your teeth every morning (hopefully, lol). You brew coffee, check your phone, and maybe, just maybe, do a quick stretch before slumping into your chair for the day. But what if I told you that you could become a productivity ninja without adding extra time to your day? Enter: habit stacking.

brown and white wooden desk with chair and laptop

What is Habit Stacking?

Habit stacking is like the avocado toast of personal development—trendy, effective, and surprisingly simple. Coined by productivity guru James Clear in Atomic Habits, habit stacking involves attaching a new habit to an existing one. Instead of trying to remember to meditate, do it right after brushing your teeth. Want to drink more water? Take a sip every time you check your email. The idea is that your brain is already wired to complete existing habits, so piggybacking on them makes new ones easier to stick.

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Why is Habit Stacking So Brilliant?

It Hacks Your Brain – Your brain loves routines. Pairing a new habit with an old one tricks it into accepting the newbie without resistance.
It’s Low Effort, High Reward – You’re not carving out extra time; you’re just enhancing what you already do.
It Builds Momentum – Small wins add up. Before you know it, your mornings are more efficient than a Swiss watch.
It Reduces Decision Fatigue – No need to remember when to do something new—it’s automatically linked to a habit you already have.

Habit Stacking in Action

While Making Coffee → Do ten squats (hello, toned legs!)
After Brushing Your Teeth → Recite three things you’re grateful for (because positivity is the best toothpaste)
When You Sit Down to Work → Take three deep breaths (inhale success, exhale stress)
Before Watching Netflix → Do five minutes of stretching (so your binge-watching doesn’t turn into binge-aching)
While Waiting for Your Computer to Boot Up → Review your to-do list for the day
After Locking Your Front Door → Set an intention for the day (because leaving home with purpose is powerful)
While Washing Your Hands → Practice deep breathing (good hygiene and mindfulness go hand in hand)
After Hanging Up a Phone Call → Jot down any important takeaways or action items
While Walking → Listen to an audiobook or podcast (learning on the go!)
On a Walking Pad → Watch your favorite show (because movement and entertainment go hand in hand)
While Talking on the Phone → Pace around (get those steps in effortlessly)
While Using an Under-Desk Stepper Machine → Keep moving while working (staying active without leaving your desk)
While Scrolling IG/Reddit → Do a gua sha or face massage (relaxation meets skincare)

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The Secret Sauce: Making It Stick

Start Small – No need to overachieve and add 17 new habits. Begin with one or two.
Be Specific – “I will do 10 squats after pouring my coffee” is better than “I will exercise more.”
Make It Enjoyable – Pair habits with something fun (like listening to a podcast while tidying up).
Track Progress – Even a simple checkmark on a calendar keeps you accountable.

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Habit stacking is the sneaky way to upgrade your daily routine without adding stress or sacrificing time. So, the next time you find yourself mindlessly scrolling through your phone, why not throw in a quick stretch, a deep breath, or a sip of water? Your future self will thank you!

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