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Habit stacking is the simplest reliable method for building a new behaviour: connect it to something you already do automatically, using the formula 'after [current habit], I will [new habit]'. The old routine becomes a free trigger, so the new behaviour no longer depends on memory or motivation — the coffee you already make reminds you to write your priorities. The method's two rules keep it honest: the new habit must be small enough to survive your worst day, and one anchor holds one new habit, not five. This guide covers choosing a solid anchor, sizing the behaviour correctly, and what to do when a stack keeps failing.
The simple science-backed method for building habits — attach a new tiny behaviour to an existing routine ('after I make coffee, I write my three priorities') so the old habit carries the new one.
Existing routines are free, automatic triggers — the new behaviour borrows their reliability instead of relying on your memory or mood. The habit is cued by something that always happens, which is exactly what makes it stick.
Small enough to feel almost pointless — two minutes at most. Consistency builds the habit; size only builds resentment. You can enlarge a behaviour once it is automatic, but you cannot build automaticity with an oversized start.
Change one variable, not both: either the anchor is not solid enough (pick a behaviour you literally never skip) or the new habit is too big (halve it). A stack that fails twice with different variables is telling you the habit itself does not fit your life yet.
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