Month 8 Week 3

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What is habit stacking?

A habit stack uses this simple formula:

After I already do __________, I will __________.

For example:

After I put the kettle on, I will drink a glass of water.

After I brush my teeth, I will listen to my Slimpod.

After I sit down for lunch, I will take a moment for yourself.

After I get into bed, I will write one win from the day.

After I turn off the TV, I will prepare for sleep.

The old habit reminds your brain to begin the new one.

Step 1: Find your anchor habit

An anchor habit is something you already do most days without thinking.

Tick the ones that happen regularly for you:

I brush my teeth

I put the kettle on

I make breakfast

I sit down to eat

I come home and put my keys down

I switch the TV off

I get into bed

I open my Slimpod app

Other

Now choose one reliable anchor.

My anchor habit is:

Step 2: Choose a tiny new habit

Choose something so small it feels easy to begin. Good habit stacks are usually simple, quick and realistic. Morning habits can be especially helpful because the day has fewer chances to interrupt you.

Examples::

Drink water.

Take three slow breaths.

Listen to my Slimpod.

Write one win.

Stretch my shoulders.

Step outside for fresh air.

Pause and ask, “What do I need?”

My tiny new habit is:

Step 3: Match the habit to the moment

Your stack needs to fit your real life.

For example:

If mornings feel rushed, choose a cue later in the day.

If evenings are when your energy drops, choose something easy.

If you are easily distracted, place the new habit somewhere obvious.

Ask:

Does this habit belong naturally after this anchor?

Example:

After I put the kettle on, I will drink water.

That works because both happen in the kitchen.

After I get into bed, I will write one win.

That works because the day is ending and reflection feels natural.

Step 4: Write your habit stack

Use this sentence: After I ______________________, I will ______________________. My habit stack:

After I:

I will:

Keep it visible for the week. Put it on your fridge, mirror, phone screen or beside your kettle.

Step 5: Give your brain a small “yes”

When you complete your habit stack, mark it with a tiny moment of satisfaction. This helps your brain register the repeat.

Choose one:

Smile

Self high-five yourself

Tick it off

Write one line in your wins journal

Pause and notice the good feeling

Other:

If your habit stack does not click

That is useful information. Feedback not failure!

Try adjusting one thing:

Choose a more reliable anchor.

Make the new habit smaller.

Move it to a better time of day.

Add a visible reminder.

Give yourself a small reward afterwards.

You can also build the habit gradually.

For example, if you want to walk more, your first stack might be:

After I put my shoes on, I will step outside for one minute.

Final reminder

Habit stacking is an experiment.

Try one stack for a week. Notice what works.

Adjust what feels clunky.

You are building consistency by giving your new habit somewhere to belong.

The Habit Stack Builder

Use what you already do to make new habits easier

What is habit stacking?

For example:

Step 1: Find your anchor habit

Step 2: Choose a tiny new habit

Examples::

Step 3: Match the habit to the moment

Step 4: Write your habit stack

Step 5: Give your brain a small “yes”

If your habit stack does not click

Final reminder

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