How Habit Stacking Can Help You Achieve More Goals This Year

Happy New Year, everyone! January always brings a fresh wave of optimism and motivation. As the clock strikes midnight, many of us set New Year’s resolutions with every intention of transforming our lives. But as we know, that initial motivation can fade quickly, and keeping up with our goals can feel overwhelming. If you didn’t manage to catch that “new year, new me” wave, don’t worry—you’re not alone. Let’s talk about a game-changing strategy that can help you stick to your goals in a sustainable, manageable way: habit stacking.

What is Habit Stacking?

Habit stacking is a concept from James Clear’s book, Atomic Habits. It’s a simple but powerful technique to build new habits by “stacking” them onto ones you already do. Instead of creating a whole new routine out of thin air, habit stacking allows you to slip a new habit into your life by pairing it with something you’re already doing.

For example, let’s say one of your goals this year is to drink more water. With habit stacking, you might pair that goal with brushing your teeth. Every time you finish brushing, you drink a glass of water. It’s small, it’s manageable, and it’s something you’re already in the habit of doing daily—perfect conditions for building something new.

Why Habit Stacking Works

The beauty of habit stacking is in its simplicity. When you link a new habit to something you’re already doing, you don’t have to create a whole new routine from scratch. The established habit serves as a trigger for the new one, and over time, the combination of both habits becomes part of your natural routine.

Imagine you want to start meditating but struggle to find the right time. If you’re already a coffee drinker, you can stack a quick, five-minute meditation session after you pour your morning coffee. Your coffee habit now becomes the cue to meditate, making it easier to stick to.

Habit Stacking Your Way to Achieving Goals

We all want to achieve more, and New Year’s resolutions are often about improving our health, productivity, and overall well-being. But as you may have already experienced, resolutions tend to fall apart when they’re too big or require drastic changes. Habit stacking keeps things simple and sustainable. Let’s dive into a few examples of how you can use habit stacking to tackle common New Year’s goals.

1. Goal: Get in Shape

Habit Stack: After you finish your morning coffee, do a five-minute workout.

Instead of committing to a huge gym session right out of the gate, start small. Pair a five-minute workout with something you do every morning, like coffee or tea. This can be as simple as doing a few push-ups, lunges, or jumping jacks. Over time, you can extend the time or intensity.

2. Goal: Read More Books

Habit Stack: After you get into bed at night, read one page.

Rather than committing to reading a whole book each month, aim to read just one page before bed. Since you’re already getting into bed every night, this becomes an easy habit to add. Before you know it, one page will turn into two, then a chapter, and soon reading will become part of your nightly routine.

3. Goal: Boost Productivity

Habit Stack: After you sit down at your desk, write down the top three tasks for the day.

To avoid getting overwhelmed by emails and distractions, try stacking a quick planning habit with the act of sitting down at your desk. By writing down just three tasks for the day, you can give yourself a focus and a sense of accomplishment without feeling bogged down by a huge to-do list.

4. Goal: Practice Gratitude

Habit Stack: After you eat lunch, write down one thing you’re grateful for.

Gratitude can improve mood and mental health, but it’s easy to forget when you’re busy. By stacking this new habit with lunch, something you’re already doing daily, you can get a quick gratitude boost without interrupting your flow.

5. Goal: Drink More Water

Habit Stack: After you brush your teeth, drink a glass of water.

We all know staying hydrated is essential, but remembering to drink water consistently can be tough. Stacking this goal with teeth-brushing gives you at least two easy wins per day.

Building a Habit Stacking Routine

One of the best parts about habit stacking is that you can create chains of habits, linking one good habit after another. This is called a habit chain.

For example:

I. After I wake up, I’ll make my bed.

II. After I make my bed, I’ll pour a glass of water.

III. After I drink my water, I’ll do a five-minute stretch.

Each habit flows naturally into the next, creating a productive morning chain that takes minimal effort to remember.

Tips for Effective Habit Stacking

Start Small: Keep your initial habit stacks simple and manageable. Avoid overwhelming yourself by adding too much at once.

Use Existing Habits as Triggers: Pick daily habits that are already ingrained, like brushing your teeth or making coffee, as cues for your new habit.

Stay Consistent: Consistency is key. The more consistently you perform the habit stack, the more natural it will feel over time.

Celebrate Small Wins: Remember, success in habit stacking lies in starting small and building up gradually. Celebrate each small win—it’s all progress!

A Sustainable Approach to New Year’s Goals

This January, if you’re looking to achieve more and make real, lasting changes, habit stacking can be your secret weapon. Atomic Habits teaches us that big changes don’t have to start with big steps—they can start with tiny ones that build up over time. So whether it’s getting in shape, improving your productivity, or simply drinking more water, try using habit stacking to make this year your best yet.

Here’s to a great 2025, one small habit at a time!