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Habit Stacking Examples for Everyday Indian Life
Habit stacking means attaching a new habit to something you already do every day, using the formula “After I [current habit], I will [new habit].” For example: after I pour my morning chai, I will drink one glass of water.
Key takeaways
- Formula: After I [current habit], I will [new habit].
- Choose anchors that happen every single day.
- Keep the new habit tiny.
- Stack one habit at a time.
Why it works
Your day is already full of automatic routines. Linking a new habit to one of them gives it a built-in reminder.
Anchors from everyday life, like chai, meals, commutes and bedtime, make new habits fit naturally.
How to start
Water
After I pour my morning chai, I drink a glass of water. After I sit at my desk, I refill my bottle.
Movement
After I brush my teeth, I do 5 squats. While the dal cooks, I do 10 squats. After lunch, I walk for 5 minutes.
Diet
When I serve lunch, I add one fruit or a bowl of salad. After dinner, I close the kitchen for the night.
Sleep
When I get into bed, my phone goes on the charger away from me. After brushing at night, I dim the lights.
Mind
After I park at office, I take three slow breaths. After I log off, I write one thing that went well.
Common mistakes
- Choosing an anchor that doesn't happen daily.
- Stacking five new habits onto one anchor.
- Making the new habit too big.
Who it's for
Anyone building a new routine who wants habits to happen without relying on memory or alarms.
Frequently asked questions
What is habit stacking?
Habit stacking is linking a new habit to an existing one using the formula “After I [current habit], I will [new habit].” The existing habit acts as the reminder.
Who came up with habit stacking?
The idea draws on behaviour research about anchoring new habits to existing routines, and was popularised by writers such as S.J. Scott and James Clear.
General wellness information, not medical advice. Please consult a doctor before starting a new exercise, diet or sleep routine.