Okay, so you want to achieve some big, shiny, life-changing goals? Get fitter? Be more productive? Meditate so much that you're basically floating around on a cloud of Zen? That’s great—really, it is. But here’s the thing about big goals. They’re kind of like saying you want to climb Mount Everest when you can barely make it up the stairs without losing your breath. Spoiler alert: You’re not getting to the summit in one leap. But you can get there one step at a time and that's called habit stacking, the lazy-yet-brilliant hack you didn’t know you needed.

What Is Habit Stacking? (And Why Should You Care?)

Habit stacking is basically tricking your brain into doing productive stuff without throwing a tantrum. The idea is simple—pair a new habit you want to develop with an existing habit you already do on autopilot. You’re essentially piggybacking on habits that are already part of your life instead of trying to create new routines from scratch. Genius, right?

Think about it. You already brush your teeth, right? (I hope the answer is yes.) You’re already brewing coffee every morning because you’re not a monster. Instead of trying to carve out 20 additional minutes to build a whole new habit, you simply add your new habit onto something you’re already doing. This makes it not only easier but also sneaky in the "trick your own brain" kind of way.

James Clear, the guy who literally wrote the book on habits, calls this the “cue” approach. Your existing habit becomes the cue for the next one. You’re leveraging your natural routine rather than fighting against it. Work smarter, not harder—or something like that.

Why Does This Work?

It works because our brains are lazy—or efficient, depending on how flattering you want to be. Starting a new habit is hard because your brain is all, “Wait, what is this? This isn’t what we normally do!” But when you attach it to something familiar, it’s like sneaking spinach into your kid’s mac and cheese. Your brain is too busy enjoying the cheesy goodness (your current habit) to realize there’s something healthy (your new habit) happening.

And here’s the kicker. Once you finish the first habit, your brain is primed to just roll into the next one. It’s like hitting shuffle on a playlist of good decisions instead of spiraling into doomscrolling on TikTok at 2 a.m. Amazing, right?

Habit Stacking Examples (for the Ambitious and Overwhelmed Alike)

Alright, so how do you actually do this? Start small, because stacking five new habits on top of each other is how you turn this cute little hack into a big ol’ pile of “nope.” Here are some habit stack ideas based on common goals:

1. Fitness Goals

  • Situation: You want to stop being besties with the couch and get moving.
  • Stack: After brushing your teeth, do 10 squats or 30 seconds of jumping jacks. Why? You’re already there in the bathroom, staring at yourself in the mirror and cringing at bedhead. Might as well get your blood pumping.
  • Another Stack: After you brew your morning coffee, put on your sneakers and stretch for five minutes. Because nothing says “I’m serious about fitness” like wearing sneakers at 7 a.m. while sipping coffee and thinking about... eventually working out.

2. Productivity Goals

  • Situation: Your to-do list is long enough to double as a novella, but checking Instagram feels so much more urgent.
  • Stack: After you sit down at your desk, write down the top three things you absolutely have to get done today. Boom. You’ve set your priorities before you’ve even had time to realize how much you hate Mondays.
  • Another Stack: After you finish a work meeting, spend two minutes reviewing your notes and planning your next steps. This not only keeps you productive but also makes you look like you have your life together. Fake it till you make it.

3. Mindfulness Goals

  • Situation: Your brain is racing at 400 mph, and you’re so stressed a blade of grass might push you over the edge.
  • Stack: After you pour your morning coffee, take five deep breaths before taking your first sip. It’s the caffeine equivalent of “namaste.” You’re welcome.
  • Another Stack: After you turn off the shower, write down one thing you’re grateful for that day. By the way, “still having hot water” totally counts.

How to Create Your Own Habit Stacks

Feeling inspired yet? Great. Here’s how to make it work for your specific goals and life (because your "new me" plan will look very different from Karen's at yoga class).

Step 1: Identify the Habit You Want to Add

Make it small, actionable, and crystal-clear. None of this, “I want to get healthier” nonsense. Try, “I want to eat two more servings of vegetables a day” or “Meditate for two minutes before bed.”

Step 2: Pick an Existing Habit as the Cue

Find something you always do. This is your habit anchor. Examples include brushing your teeth, making coffee, or plopping down on the couch at the end of the day.

Step 3: Combine the Two

Use the formula: “After [current habit], I will [new habit].” For example, “After I brush my teeth, I will floss for 30 seconds.” Look at you—turning basic hygiene into a wellness routine.

Step 4: Keep It Ridiculously Easy

Start small. Minimal effort means minimal resistance. If your new habit takes less than two minutes, your “ugh” factor will stay at zero. Once you crush the mini-version, you can scale it up.

One Last Note (Yes, You Can Do This)

Listen, nobody’s saying habit stacking will turn you into some magical unicorn who effortlessly smashes all their goals overnight. But what it can do is give you a fighting chance to stick with the little things that add up to big results. Start with one stack and build from there—because that’s what this is all about. Stack one good habit after another, and suddenly, you’re not just living day-to-day. You’re making actual progress.

And when you find yourself crushing it, don't forget to pat yourself on the back. Or, you know, stack that victory into a celebratory dance break. After all, you’ve earned it. Go forth, stack those habits, and watch your small wins snowball into a life you actually love.