Every year, we make ambitious resolutions with the best intentions. "I’ll go to the gym every day," or "I’ll eat healthier starting Monday." Sound familiar? But how often do these goals fade away before February hits? If you’ve been there, I get it—I’ve been there, too. That’s why I swear by habit stacking. It’s a game-changing strategy that helps you build lasting habits without the overwhelm.

What Is Habit Stacking?

Think of habit stacking as the buddy system for your goals. You pair a new habit with an old, reliable one that’s already part of your routine. It’s like tying your fitness plan to your morning coffee or your journaling practice to your bedtime ritual.

James Clear, author of Atomic Habits, popularized this concept, and it works like magic because it leverages what you already do every day. No need to carve out extra time or overthink your next step—your existing habit becomes the cue for your new one.

How to Start Habit Stacking

1. Take Stock of Your Current Habits
Write down the habits you already perform without fail. Think brushing your teeth, making tea, or walking the dog.

2. Choose Your New Habit
What’s a small step toward your goal? Maybe it’s doing one push-up, meditating for two minutes, or jotting down a gratitude note.

3. Stack and Start Small
Combine the two: After I brush my teeth, I’ll do one push-up. Starting small ensures you won’t feel overwhelmed and quit before you begin.

Why This Works

Here’s the secret sauce: habit stacking eliminates the friction of starting something new. You don’t have to fight your brain to remember—it’s tied to something you already do. The best part? Over time, those small wins snowball into significant changes.

My Go-To Stacks

Here are a few ideas to inspire you:

Fitness: After I make my bed, I’ll stretch for 30 seconds.
Mindset: After I pour my morning coffee, I’ll say one affirmation.
Learning: After I eat lunch, I’ll read one page of a book.

Let’s Get Real

I’ll admit, when I first tried this, I was skeptical. Could something so simple really work? But pairing a gratitude note with my nightly skincare routine has genuinely shifted my perspective. Now, I look forward to it—it’s my daily "me moment."

What Will You Stack?

Here’s my challenge: Pick one habit you’ve been wanting to build and stack it with something you already do. It doesn’t have to be perfect—it just has to start. Share your ideas or your stacks in the comments below. Let’s crush those resolutions together!

To Your Best Year Yet,
John


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