One Simple Hack to Make New Habits Stick

Recently, I started drinking Athletic Greens every morning to ensure I get my daily vitamins. (All of the advertising on Dax Shepherd’s podcast finally got me! 🤣)

But I knew that adding a new habit would take effort—so I decided to “stack it” with my morning coffee routine. Since I already make coffee every day without fail, I made a deal with myself: I couldn’t have my coffee until I finished the Athletic Greens. This simple change helped the new habit stick, and now it’s part of my routine without much thought.

What is Habit Stacking?

It’s a powerful strategy where you attach a new habit to an existing one you already do consistently. By linking the two, you remove the mental burden of deciding when to complete the new habit—it happens naturally, right after or during the established one. This method makes it much easier to stay consistent without relying on willpower.

If you’re planning on implementing a new habit, here are some habit stacking ideas to get you started.

1. Morning: "Set the Tone"

Start your day with a positive mindset to fuel motivation.

✔️ After brushing your teeth, say one thing you’re excited about for the day.

2. Mid-Morning: "Energy Boost"

A quick burst of movement helps maintain energy without interrupting your routine.

✔️ After returning from a trip to the bathroom, do 10 squats or stretch for 1 minute.

3. Lunchtime: "Mindful Eating"

Pausing before your meal promotes mindful eating and relaxation.

✔️ After setting your lunch down, take three deep breaths before you eat. You could also drink a full glass of water before you eat.

4. Work Wrap-Up: "Clear the Clutter"

You’ll be so grateful to return to a clean desk in the morning!

✔️ After you close your laptop for the day, spend 2 minutes decluttering your workspace.

5. Evening: "Daily Reflection"

Reflecting on the good will help your mind settle in for good sleep.

✔️ When you turn off your light to go to bed, list 3 good things you’re grateful for from that day.

Building sustainable habits isn’t about huge changes—it’s about small, manageable tweaks to your existing routine. Try starting with just one habit stack this week, and see how it makes a difference. Whether it’s boosting your energy, staying organized, or improving mindfulness, habit stacking can help simplify your day and reduce mental fatigue.

PS  This concept comes from the book Atomic Habits, by James Clear, which is a great read!