We know that good habits make life easier. We know they help us stay healthy, productive, and sane.
But how often do we tell ourselves, “I’ll start tomorrow…” only for tomorrow to come and go without a single change? As Nir Eyal, a habit formation expert and the trainer of Mindvalley’s Becoming Focused and Indistractable program, points out, “Despite knowing what to do, we often don’t do it, and that’s a form of habit.”
It’s maddening, really. Knowing the path yet tripping over the same old rocks. Which is why habit-stacking—a way to build new healthy habits by linking them to ones you already do—can help you shake off old behaviors and start picking up better ones.
What is habit-stacking?
The “habit-stacking” meaning, in a nutshell, is just a way of saying, “Hey, let’s piggyback a new habit onto something you’re already doing.” It works because, instead of starting from scratch, you’re taking something you do in your daily routine and just tacking on to it.
For instance, every morning, you brush your teeth. What if, right after that, you added a quick floss? Or while waiting for your coffee to brew, you spend a few moments writing down things you’re grateful for?
The habit-stacking formula is simple:
“After [existing habit], I will [new habit].”
For example:
- “After I pour my morning coffee, I’ll write down my top three priorities for the day.”
- “After I close my laptop for lunch, I’ll go for a quick walk around the block.”
It’s a productivity strategy James Clear highlights in his best-seller, Atomic Habits. “Any single change is not going to transform your life overnight,” he shares in an interview on The Mindvalley Podcast. “It’s really about the collection of changes—the system of habits that you build.”
The thing is, when you stack a new habit onto an existing one, you’re capitalizing on a habit loop that’s already ingrained in your brain. This creates a natural trigger, making it less likely that you’ll forget to follow through.
The science behind it
Habit-stacking works because it taps into the brain’s habit loop: cue, craving, response, and reward.
- The cue is the trigger—something you already do that reminds you to start the new habit. For example, keeping floss next to your toothbrush or placing your journal by the coffee machine makes it almost impossible to forget.
- The craving is what drives you to act. It’s your brain predicting that completing the habit will feel good. By pairing a new habit with something you enjoy (like journaling with your morning coffee), you make the process more appealing and easier to stick with.
- The response is the action itself. Start small, or as James suggests, scale it down to just two minutes—like writing one sentence or doing one push-up. This lowers resistance and gets you into the habit of “showing up,” which lays the groundwork for consistency.
- The reward is what seals the deal. It’s the part that makes your brain think, “Let’s do this again.” Whether it’s the satisfaction of ticking a box or just feeling good about your progress, rewards play a huge role in keeping you on track.
“About 40% of our daily behaviors are driven by habit,” says Nir. And because your brain loves patterns, the more you repeat a recurring activity (like brushing + flossing), the stronger the neural pathways get, turning the behavior automatic over time.
Why habit-stacking works (and how it changes you)
“Too often,” James Clear explains in Atomic Habits, “we convince ourselves that massive success requires massive action.” But when those big expectations flop, you’re left feeling unmotivated and doubting yourself.
Take New Year’s resolutions, for example. You decide to lose 10 pounds, so you plan to hit the gym for an hour every day. A few weeks in, though, it’s back to “fit-ness pizza in your mouth.”
The problem? Most of us start with the outcome (losing weight) and forget the role that identity plays (in this scenario, it’s becoming someone who loves moving their body).
Despite knowing what to do, we often don’t do it, and that’s a form of habit.
— Nir Eyal, trainer of Mindvallely’s Becoming Focused and Indistractable program
As James explains with his “outcome-process-identity” model, it’s like peeling an onion:
- The outcome is the outer layer (losing 10 pounds).
- The process is the middle (your workout plan).
- The core is the identity (being the kind of person who prioritizes fitness).
Instead of tackling your habits from the outside in, begin with the core. See yourself as someone who values your health, and the rest—your process and outcome—will fall into place.
One of James’ readers lost over 100 pounds by focusing on showing up at the gym. For six weeks, he stayed no longer than five minutes—just enough to build the habit before it clicked.
“Your beliefs can impact your behavior, and your behavior can impact your beliefs,” James tells Vishen in the interview. “But if you let behavior drive the way, you have evidence for being that kind of person.”
Stacking habits onto existing ones helps reinforce the behavior until it sticks. Over time, these little actions no longer feel like a chore—they become part of who you are.
Nir also says empowering behaviors stick best when they’re easy. No friction, no resistance.
Like, if you’re already sipping your morning coffee, it takes zero effort to do one of the daily meditations or a quick 20-minute lesson on the Mindvalley app while you’re at it. Little actions, big results.
10 real-life examples of habit-stacking
You know how in Gilmore Girls, Rory Gilmore is always reading a book on the bus or during her free time? That’s habit-stacking in action—she pairs her daily commute with something she loves, turning every spare moment into a chance to dive into a story.
Of course, this is real life. And… well, not all of us have Rory’s voracious reading habits (or her seemingly endless book collection).
So what else can it look like? Here are a few habit-stacking examples James and Vishen highlight that you can consider (or tweak, based on your goals):
1. Take a shower + ask a “lofty question”
The shower’s already your daily refresh, so why not make it a mental one too? While the water’s running, say something kind to yourself—like “Why am I able to live the fulfilling life that I always dreamed of?” or “Why do my dreams and goals come to me with such ease and speed?”
2. Drink your morning coffee + use the Mindvalley app
That first cup of coffee? It’s pure magic. Pair it with 15-20 minutes on the Mindvalley app, and you can kick-start your day feeling unstoppable.
3. Listen to your favorite podcast + go for a walk
Why sit still when you can double the good vibes? Plug in your favorite podcast and head out for a stroll—it’s an easy way to learn something new while getting your steps in.
4. Leave a room + put something away
Grab that rogue coffee mug or stray sock as you head out of a room and return it to its rightful home. It’s like stealth cleaning, one step (literally) at a time.
5. Start your car + take a deep breath to center yourself
Before you shift the gear into D, pause. Take one deep breath and let it ground you. It’s one of the easiest morning habits to do to bring a bit of mindfulness to the start of your day.
6. Quality friend time + work out
Two birds, one dumbbell. Schedule a workout with a friend—it’s a win-win for your body and your social life.
7. Scroll social media + bodyweight exercises
Who said your scrolling time can’t double as workout time? As you catch up on your feed, catch up on your squats, lunges, or calf raises. It’s an easy way to counteract all that brain rot with some movement—and your legs will thank you later.
8. Cook dinner + practice mindful breathing
Transform your kitchen into a mini-zen zone. As you chop, stir, or wait for that pasta to boil, take a moment to focus on your breathing. Deep inhale, slow exhale—who knew making dinner could be so calming?
9. Watch TV + stretch your legs or do a quick yoga pose
Binge-watch guilt-free. During that next episode, stretch your legs or flow through a few mindful yoga poses. It’s a great way to wind down for the night.
10. Set your alarm + plan one kind thing to do for someone the next day
Setting your alarm is routine, but setting the vibe for tomorrow? That’s next level. Think of one kind gesture—big or small—that’ll make someone smile. You’ll go to bed knowing you’re starting the day with good vibes locked in.
How to apply habit-stacking so it sticks
If you’ve ever tried building a new habit and felt like it crumbled by Wednesday, you’re not alone. Empowering behaviors need structure to survive, and Nir has strategies to help you weave them into your day without overthinking the process.
Here’s how to make it happen.
1. Reinforce your identity—own it like a pro
Here’s the deal: if you believe you’re someone who gets distracted easily, you’ll act like it.
Nir says that changing your habits starts with changing your identity. “[It] involves making slight alterations in the way we see ourselves in order to have a dramatic effect on our future actions.”
So who do you want to be? Someone focused? Someone who gets things done? Great—start calling yourself that.
Take it further:
- Label your behavior: “I’m someone who values focus.”
- Attach habits to your new identity: “After I sit down at my desk, I’ll spend five minutes organizing my day—because that’s what someone who’s indistractible does.”
Sounds cheesy? Maybe. But it works. Your identity becomes a shortcut for decision-making. If you’re the kind of person who values focus, it’s suddenly easier to say no to attention stealers.
Own it. Call yourself “indistractible” or print it on a T-shirt if you must. Reinforce it every chance you get. You’ll be amazed at what happens when you show up for yourself.
2. Do time blocking
If you’re waiting for “the right time” to build healthy habits, here’s a shocker: it’ll never come. Nir swears by time blocking—deciding in advance what you’ll do and when you’ll do it.
“The goal with this practice is to eliminate all the white space in your calendar so that you’re left with a template for how you intend to spend your time each and every day,” says Nir. “It doesn’t so much matter what you do with your time; rather, success is measured by whether you did what you planned to do.”
What does this look like with habit stacking?
- Block out time for something you already do—say, your morning coffee.
- Then, slap a new habit onto it: “After my coffee, I’ll write my priorities for the day.”
By pre-deciding how you’ll spend your time, you stop your brain from faffing around. Suddenly, your calendar isn’t a suggestion; it’s a commitment.
And let’s be honest, there’s something satisfying about looking back at the day and thinking, “Yes, I planned that, and yes, I nailed it.” Right?
3. Lock the habit in with a little peer pressure
When it comes to building habits, willpower alone doesn’t cut it. James has a trick for this, though: bring someone else into the mix.
For instance, text a friend and agree to meet for a 6:30 a.m. run. Now, it’s not just you lacing up your sneakers. Now, there’s someone waiting on you, and skipping out means leaving them hanging.
Nir adds that “in generations past, social pressure helped us stay on task.” So he suggests making “effort pacts,” where you pair up with a co-working buddy for focused work sprints or try tools like Focusmate. When you see someone else working live on video, and like magic, their focus pulls you into yours.
Not a fan of tech? Keep it simple. Schedule weekly chores with your partner or block out a half-hour writing session with a friend.
When the plan is shared, so is the accountability. And that’s often the nudge you need to stick with it.
4. Tame distractions with habit swaps
You know that itch to check your phone the second things get boring? Nir calls that an internal trigger—your brain’s sneaky way of saying, “Ooh, let’s do something easier!”
“Feeling anxious, having a craving, feeling restless—these are all internal triggers that drive unwanted behaviors,” Nir explains.
Here’s the fix you can try: swap your distractions for something constructive. Instead of checking Instagram, replace the habit with a quick, positive action.
Example?
- “When I feel like scrolling social media, I’ll grab my water bottle and take three deep breaths.”
- “When I get the urge to check emails again, I’ll stand up, stretch, and walk for a minute.”
The golden rule: don’t beat yourself up when you’re learning how to not get distracted. Habits aren’t broken overnight.
Feeling anxious, having a craving, feeling restless—these are all internal triggers that drive unwanted behaviors.
— Nir Eyal, trainer of Mindvalley’s Becoming Focused and Indistractable program
But by swapping attention hijackers for something small and good, you’re retraining your brain to stay in control.
5. Temptation bundling—because rewards work wonders
Here’s a fun one: bribe yourself. “Temptation bundling,” as Nir calls it. And it’s ridiculously effective.
“Basically,” he explains, “it’s a way of using rewards from one behavior to incentivize another.”
Pair a habit you need to do with something you want to do, and suddenly, that not-so-fun habit feels way more appealing.
For example:
- “While I’m on the treadmill, I’ll listen to my favorite true crime podcast.”
- “After I finish 20 minutes of focused work, I’ll make myself a killer cappuccino.”
You get the picture. You’re basically hacking your brain’s reward system to do the hard stuff first. And hey, if it works for kids and chores (clean your room, then you can play Minecraft), it works for adults, too.
Think of temptation bundling as guilt-free multitasking. You’re productive, you’re rewarded, and you’ll probably wonder why you didn’t start doing this sooner.
Great change starts here
Chuck the “I’ll start tomorrow…” to yesterday—because your tomorrow can look a whole lot different with Nir Eyal’s The 4 Keys to Indistractable Focus on Mindvalley.
This free webinar gives you the tools to break distractions at their root and build habits that actually stick.
It’s the kind of step-by-step approach Erik Sõlg, a computer systems engineer in Tallinn, Estonia, used to take control of his day. He went from being pulled in every direction by social media, emails, and “urgent” messages to structuring his schedule with focus—and still making time for what matters. “The best part,” he says, “is that I genuinely enjoy it.”
So, if you’re tired of tripping over the same old rocks, this is your way out.
One habit. One choice. One tomorrow you don’t waste.
Welcome in.
