Whether you want to tweak your day slightly or are hoping to build a new routine, habit stacking is the best way to achieve this.
It’s not overwhelming and doesn’t begin with making dramatic changes that you’ll stick to for one day before forgetting and moving on (we’ve all been there before!).
It’s a gradual approach that strategically involves connecting new aims with what you’re already doing.
The practice was popularized by author James Clear in his self-help book ‘Atomic Habits’ which gained major global attention. It has sold over 20 million copies worldwide and is a New York Times bestseller, with many people now adopting new habits with the approach.
For those looking to adopt new habits, are curious about how to do it, and are looking for some ways to implement it - we’ve got you covered! Here’s everything you need to know about habit stacking…
What is habit stacking?
Habit stacking is where you pair a new habit with a current one, with the aim of using connected behavior to implement the new habit into your life.
While the term was made famous by the American writer James Clear with ‘Atomic Habits’, the method of habit stacking was created by scientist BJ Fogg as part of his Tiny Habits program.
The habit stacking formula is: After/Before [Current Habit], I will [New Habit].
An example of habit stacking would be: After I get into bed at night, I will do red light therapy for 20 minutes.
This process for cementing new behaviors is believed to work well because your current habits have already been built into your brain. These patterns have been strengthened over time, so linking a new habit to what you already do makes it more likely you’ll stick to them.
Once you’ve conquered the practice of one habit stack, more can be added to create a strong routine.
Habit stacking examples from our team
At Kineon, many of us are fans of habit stacking - especially when it comes to using our MOVE+ Pro red light therapy device.
This is a valuable recovery and pain-management tool for post-workouts, chronic pain, and a range of conditions like arthritis. It’s best used consistently, so it’s a great one to include in a stack.
This could mean doing red light therapy while driving to work, utilizing red light while reading for half an hour before bed, or wearing the MOVE+ Pro while putting the children to bed in the evening. The possibilities are endless.
Here are just some ways our team members are doing habit stacking.
Exercise with recovery
Forrest Smith,Co-Founder
“Habit stacking is a HUGE tool to fold into the health and wellness toolbox. I love the Atomic Habits book and its practices have had a huge impact on my life and sense of wellbeing.
“My habit stacking that has been the most useful include:
- Combining zone 2 (low-intensity work) on the bike with podcasts, learning videos, and documentaries.
- Sauna and ice barrel (contrast therapy) along with training and community building. We do a 'sauna Sunday' to meet new people and spend quality time with our friends each week.
- Laser therapy: I stack coffee/emails with my gut, neck, and lower back treatments every day and see a huge impact on my immune system and energy levels every day.
- Travel: I try to stack deep work topics with long car journeys and airplane travel.”
Bedtime with positive affirmations
Tom Sanderson, Co-Founder
“I habit stack to connect with my daughter at bedtime and build positive thoughts into the last moments of the day. This builds awareness for my daughter to connect with herself and opens up our relationship too. I show her photos of words and then she repeats them before going to bed.
“When meditating, I use the MOVE+. And When in a meeting, I stand up and use the MOVE+.”
Wellness activities with daily tasks
Bex Kilby, Client Services Associate
“I have a few stacks that I use in my day-to-day life. Whenever I have long drives, I’ll listen to podcasts. I particularly like Andrew Huberman and Diary of a CEO!
“I read educational books whilst soaking in the bath too (currently reading several: The Untethered Soul, Radical Candor and A Woman in Your Own Right)
“Then, I stack several habits with the MOVE+ Pro - the red light therapy device. When I’m driving to CrossFit, I’ll secure the device around my knee or elbow. I do the same when journaling and drinking my coffee in the morning.
“When walking the dogs, I strap the MOVE+ Pro around my abdomen and I do the same when I’m using my stand-up desk whilst working.”
Brushing teeth with balancing
Tor Burrows, Creative Lead
“I’ve been treating my back injury in the mornings while I brush my teeth and/or make breakfast.
“Another big habit stack that I started a few months ago is standing on one leg while brushing my teeth. I have a weak foot arch and glute on my right side, so I figured why not incorporate some physio while doing something mundane that I do every day? I’ve noticed a huge improvement in my balance since!”
Exercise with a podcast
Zoe Ashbridge, SEO Strategist:
“I love podcasts, and I love walking, but if the weather is bad or I don’t feel like it sometimes I’d skip a walk.
“I read Atomic Habits by James Clear, where I read about habit stacking. He used an example in his book where he recommends only watching television at the gym. This landed with me!
“I stacked my favorite podcasts with the walk. I listen to all sorts of podcasts, some are really productive, but others are purely for entertainment.
“When I can only listen to my entertainment podcasts while on my morning walk, it really incentivizes me to go. A walk first thing really sets up my day. I’m glad the habit stack helps get me out.”
Dinner time with relationship-building
Zarah Domingo, Customer Service Manager
“I habit stack in a few different ways, with the first starting when I get out of bed around 4:30 AM to prepare the kid for school. I do five minutes of stretching while waiting for her to finish taking a bath to improve my posture. By doing this daily, I’ve noticed I feel more energized and ready to do other work.
“When I finish a task at work, I’ll walk around the house or play with my dogs for a few minutes to avoid feeling stagnant. By doing this, I do not feel any back pain from sitting down for too long.
“Another one of my favorites is when it comes to dinner time. I always habit stack this meal with connecting with my daughter by asking her how her day was and if she needs help with a certain subject. This is also our time to share about our day.
“By having this habit, our bond as mother-daughter is beyond gold! We are like best friends. Being a busy solo parent might sound crazy but little things like this make her understand what is happening and set boundaries on specific times, especially on meetings and work.”
How to Implement Habit Stacking in Three Steps
The term sounds a lot more complicated than what it actually is, but while it’s a relatively easy method there are three steps to help you truly get the hang of it.
Firstly, you need to start by selecting the right cue. This means deciding when and where you’re going to carry out your new habit.
For example, if you want to exercise in the morning but you find yourself taking work calls at this time or maybe your children keep running into the room then this wouldn’t be the right place and time.
Instead, think about a time when you’re not already occupied and where the environment could help you thrive.
Next, it’s time to find the right trigger. To do this, write a list of all the habits you already do. Next to that, write down everything that happens each day (the sun rises, you get a text message, etc).
With these two lists in tow, look at where you can integrate your first habit stack.
And finally, create a habit cue that is highly specific and immediately actionable.
If you’re simply saying you’ll ‘read more’ when you go on your lunch break, this vagueness could lead to disinterest and a lack of accountability. Be specific - how many pages will you read and will this be when your break first starts or in the last 10 minutes?
In Atomic Habits, the author writes: “The specificity is important. The more tightly bound your new habit is to a specific cue, the better the odds are that you will notice when the time comes to act.”
Above all though, don’t be too hard on yourself. Studies suggest it takes anywhere from 18 to 254 days to form a new habit, so while habit stacking can speed up the formation process, there will be times when it doesn’t go to plan.
If you’re looking to add red light therapy into your routine, but are struggling to remember to do it every day, three to four times a week is a good amount too.
For more articles on wellness, read:
