Have you ever wondered why so many people listen to podcasts while they’re folding laundry?

The answer is simple: habit stacking.
I was introduced to the brilliant idea of habit stacking a few years ago, and there’s no doubt it’s helped me build new habits and stick to routines I enjoy less, like doing the dishes.

Lately, I’ve noticed I barely read anymore. I genuinely enjoy reading and love learning new things or getting fresh ideas, but somehow, I never have the time. In the evening, I’ve gotten used to scrolling on my phone before bed (a bad habit in itself). So, I decided to try and implement a reading habit before I go to sleep, and the best way to do that is through habit stacking.

What Exactly Is Habit Stacking?

It’s about taking a habit you already do routinely, like brushing your teeth in the evening, and attaching a new habit to it, such as a two-minute meditation. Brushing your teeth is already an automatic action that doesn’t require much mental effort. So, if you add a short action before or after it, you significantly increase your chances of sticking to the new habit.

Why is it so hard for us to build new habits just like that?

It’s the law of least effort. We’re wired to do what’s easiest. When you try to implement a new habit, it takes a lot of effort and mental resources. It’s much easier to sit and scroll on the couch (a habit that requires almost no resources) than it is to go out and exercise. We’d rather order food with the push of a button than cook it ourselves, and so on.

How to Get Started with Habit Stacking
The first rule for any behavioral change is to make it clear. We’ll state an implementation intention:

I will [action] on [specific day] at [specific time] in [specific place].

The more specific you are, the more automatic the action becomes. For instance, if you want to start doing yoga twice a week, it’s better to define the days and times ahead of time according to your schedule, rather than trying to see every evening if you have the energy. Because chances are, you’ll just prefer to watch another show on Netflix.
Along with this precise definition, add another statement:

After [current habit], I will [new habit].

In my case, my statement is: I will read five pages of a book every night after I brush my teeth, in my bed. This is a relatively detailed statement that attaches reading to brushing my teeth.
Once I understood this simple principle, it became clear: habits thrive when they occur within a predictable context and mental space. In other words, once a habit becomes an inseparable part of your routine and environment, you have a great chance of sticking with it. So, in my case again, the book will be in an accessible place (on my nightstand), and I’ll read it immediately after brushing my teeth.

Start Small, but Start

Now you’re probably asking yourself, “Why not read 20 or 50 pages a day? Five pages is so little; it’ll take me months to finish a book.”
The answer is that when you start a new habit, its execution shouldn’t take more than two minutes.

We want to reduce the mental load and make the habit as easy and manageable as possible. I won’t always have time for 20 or 50 pages, and I might get discouraged very quickly. However, even on the most hectic days, it’s very reasonable and possible to meet the goal of five pages. It’s important not to try and implement a perfect habit but to choose an easier version and do it consistently.

The most important key to adopting a new habit isn’t its intensity but its frequency. The more we consistently perform a habit, the more it will become an automatic, effortless part of our daily routine. In the next stage, we can build on it and increase its duration. But if you start out with full force and try to do it perfectly and intensely from the get-go, it’s very likely you’ll find it hard to stick with.

Habit stacking is a powerful yet simple tool for building new routines. By linking a new, small action to an existing daily habit, you can overcome the mental resistance to change and make progress toward your goals. Focus on consistency over intensity, start with a tiny commitment, and watch as those small actions build into meaningful, lasting habits.