Feeling overwhelmed, anxious or stuck in low moods? You’re not alone — but there’s a surprisingly simple solution to start feeling better: habit stacking.
This method empowers you to make small, low-effort changes that can dramatically boost your mood, reduce stress, and support long-term mental health — without needing a full lifestyle overhaul.
In this article, we’ll explain what habit stacking is, why it works for mental health, and how to use it in your morning, workday, and bedtime routines.
What Is Habit Stacking?
Habit stacking is a behaviour change method introduced by productivity expert James Clear in his bestselling book Atomic Habits.
The Habit Stacking Formula:
“After/Before [current habit], I will [new small behaviour].”
The concept is simple: you pair a new habit with an existing one. Instead of trying to build a brand-new routine from scratch, you “stack” small changes onto habits you already do every day.
Example:
- After I brush my teeth, I will do 2 minutes of stretching.
- After I pour my morning coffee, I will write down one thing I’m grateful for.
- After I close my laptop, I will take 5 deep breaths.
This method works because it uses an existing neural pathway (your current habit) to trigger a new one. It’s rooted in the psychology of cue-based habit formation — a concept supported by this 2012 meta-analysis.
Why Habit Stacking Supports Mental Health
Tiny, consistent actions improve mental health by:
- Regulating cortisol levels (stress hormone)
- Releasing dopamine (reward chemical)
- Enhancing emotional resilience
- Building a sense of agency and routine
Even micro-habits like writing gratitude lists or practicing mindful breathing can significantly reduce anxiety and depressive symptoms over time.
How to Start Habit Stacking
- Identify an existing habit (e.g., brushing teeth, opening your laptop)
- Choose a small, beneficial action (e.g., 3 deep breaths, one gratitude note)
- Use the formula: After/Before [current habit], I will [new habit]
- Make it easy — aim for habits that take 30 seconds to 2 minutes
- Celebrate success — smile, say “yes!” or tick a checklist to reinforce the loop
Morning Habit Stacks to Start the Day Calm and Clear
Your morning sets the tone for the rest of the day. Try these gentle habit stacks to boost your energy and mood before you even check your phone.
☕ Habit Stack 1: Wake Up + Sunlight + Deep Breathing
After you get out of bed, open your curtains and take 3 deep belly breaths.
This floods your body with oxygen and natural light — both of which are linked to improved mood and reduced stress. Sunlight helps regulate your circadian rhythm, and deep breathing reduces cortisol.
☀️ Habit Stack 2: Coffee + Gratitude
While your morning drink brews, write down one thing you’re grateful for.
Gratitude activates brain regions linked to dopamine and serotonin — the “feel-good” chemicals.
☕ Habit Stack 3: Shower + Affirmations
While you shower, repeat 1-2 positive affirmations out loud.
Reinforces positive self-talk and helps reset mental focus.
Workday Habit Stacks to Stay Grounded and Focused
Stress at work is common — but habit stacking can help you stay centred throughout the day.
📅 Habit Stack 4: Start work + Grounding Exercise
After you open your laptop, take 30 seconds to scan your body from head to toe.
A quick body scan helps you notice tension and reset your focus.
📅 Habit Stack 5: Lunchtime + 2-Minute Mindfulness
Before or after lunch, take 1–2 minutes to sit silently and focus on your breath. This mini-meditation can reduce cortisol and improve cognitive performance.
Mindfulness is proven to enhance mood and reduce burnout.
Bedtime Habit Stacks to Improve Sleep & Reduce Anxiety
Your evening routine can make or break your sleep. Use habit stacking to wind down gently and release stress from the day.
🌚 Habit Stack 6: Brush Teeth + Reflection
After brushing your teeth, recall one good moment from the day.
This helps rewire your brain to focus on the positive — especially before bed, when negative thoughts tend to spiral.
🌙 Habit Stack 7: Lights Off + Progressive Muscle Relaxation
After turning off the light, tense and relax each part of your body starting from your toes.
This simple technique helps release tension and signal to your body that it’s safe to rest.
For ADHD, Anxiety & Busy Minds
Habit stacking works exceptionally well for neurodivergent individuals who struggle with executive function:
- Visual prompts (e.g. post-it reminders)
- Verbal cues (e.g. saying “now I breathe”)
- Habit tracking apps (e.g. Habitica, Streaks)
Verywell Mind recommends stacking habits to manage overwhelm and improve emotional regulation for people with ADHD.
“Wellness Pairing” Trend
This viral trend on TikTok involves pairing wellness habits with daily actions:
- Stretch while listening to your favourite podcast
- Do 5 squats while waiting for the kettle to boil
- Walk mindfully during phone calls
It works because you’re pairing joy + movement + routine — making it more likely to stick.
Common Questions About Habit Stacking
Q: Can I stack more than one habit?
A: Yes! Start with one, and once it’s consistent, stack another. Just don’t overwhelm yourself.
Q: How long does it take for a habit to stick?
A: On average, 21–66 days depending on the behaviour and consistency.
Q: What if I forget?
A: Use visual cues, alarms, or habit tracking apps. Forgiveness and flexibility are key.
Q: Does this work for mental health recovery?
A: Yes. Micro-habits are often used in CBT, mindfulness therapy, and positive psychology as part of recovery plans.
One Small Habit Can Change Your Day
You don’t need to transform your life overnight to feel better. By stacking one small, intentional action into your existing routines, you’re rewiring your brain for resilience, calm, and emotional strength.
Start now. Choose one of the stacks above and try it for 7 days.
