Escape the Race

How to build powerful routines by combining small habits into unstoppable chains

Why do some habits stick and others Don’t?

You’ve probably experienced it: you set a goal to drink more water, exercise daily, or read more books. For a few days, motivation carries you. But soon, life gets in the way, and those habits slip.

The truth is, building new habits doesn’t have to be about sheer willpower. There’s a smarter way. It’s called habit stacking, and it’s the cheat code to embedding life-changing routines without the mental struggle.

I’ll start with a personal example. Every weekday, I have a 90-minute window blocked in my calendar. During that time, I head to the park, walk while exploring new ideas, do some light calisthenics, read for about 30 minutes, and sip water throughout. This simple routine tackles multiple goals at once: staying healthy, learning, and hydration. It’s not just one habit—it’s a stack of habits built on top of each other.

This is habit stacking in action. And once you learn how to do it, you’ll see how small actions can compound into massive results.

What Is Habit Stacking?

The term was popularized by James Clear in his bestselling book Atomic Habits. Habit stacking is the practice of attaching a new behavior to an existing habit so that your current routine acts as a trigger for the new one.

Think of it like this: After I [current habit], I will [new habit].

• After I brush my teeth → I will floss one tooth.
• After I pour my morning coffee → I will write one sentence in my journal.
• After I close my laptop at the end of work → I will prepare my workout clothes for tomorrow.

It works because your brain already recognizes the anchor habit, so adding something new requires far less mental energy. Over time, the stack becomes automatic.

Why Habit Stacking Works

Habit stacking isn’t magic—it’s brain science. By linking habits together, you:

• Reduce decision fatigue → No more “Should I work out today?” The choice is already wired in.
• Leverage existing routines → You’re not starting from scratch; you’re piggybacking on what’s already automatic.
• Trigger compounding benefits → Small, consistent actions multiply over time.

In short, habit stacking transforms “I’ll try to remember” into “I just do it.”

My Habit Stack in Action

Here’s the stack I use daily:

1. Calendar reminder → A 90-minute park block is scheduled every weekday.
2. Walking → I start moving as soon as I arrive.
3. Learning → While walking, I listen to podcasts or explore new topics.
4. Exercise → Light calisthenics keep my body active.
5. Reading → I finish with 30 minutes of focused reading.
6. Hydration → I drink water throughout the entire block.

Each habit alone is powerful. But combined, they align with my bigger goals: health, learning, and consistency.

How to Build Your Own Habit Stack (Step-by-Step)

Here’s a simple framework inspired by Atomic Habits that you can apply today:

1. Identify Your Anchor Habit

Pick something you already do consistently—like making coffee, brushing your teeth, or checking emails.

2. Add One Small New Habit

Stack a new action on top. For example, “After I pour my morning coffee, I’ll write down three things I’m grateful for.”

3. Keep It Simple and Specific

Don’t overload your stack with ten new habits at once. Start small. Specificity beats ambition.

4. Build Momentum

Once one stack feels automatic, add another. That’s how chains grow.

5. Reward Yourself

Celebrate small wins. Even checking off a box on a habit tracker counts.

Practical Examples of Habit Stacks

To give you some inspiration, here are stacks you can try:

• Morning routine → After brushing my teeth, I’ll drink a glass of water. After that, I’ll stretch for two minutes.
• Productivity → After I open my laptop, I’ll review my top three priorities for the day.
• Health → After I put my dinner plate in the sink, I’ll prep tomorrow’s lunch.
• Learning → After I finish my evening shower, I’ll read 10 pages of a book.
• Mindfulness → After I park my car at work, I’ll take three deep breaths before heading inside.

The Massive Benefits of Habit Stacking

When done right, habit stacking creates:

• Consistency without willpower → No more relying on motivation alone.
• Momentum → Small actions trigger bigger lifestyle changes.
• Identity shifts → Over time, you don’t just do habits—you become the type of person who lives them.

This is why I call habit stacking a cheat code: it accelerates personal growth by turning intentions into automatic actions.

Stack away!

Habit stacking is proof that transformation doesn’t require giant leaps—it just takes small steps stacked together.

Your challenge: Create your first habit stack today. Start with one anchor habit you already do daily, then add one new habit to piggyback on it. Write it down, test it out tomorrow, and adjust as needed.

Once you feel confident, share your stack with others—you might inspire someone else to start theirs.