A free habit stacking template that ties your new habit to one you already do, in 1 sentence, with a 7-day check-in.
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This free habit stacking template helps you build a new habit by tying it to one you already do every day.
You write it as 1 sentence, like "After I pour my cup of coffee each morning, I will meditate for one minute," then run it for 7 days with a check-in.
Here's what habit stacking is, how to use the template, and how to pick a habit to stack on.
TL;DRKey takeaways
What is a habit stacking template?
A habit stacking template helps you plan a new habit as 1 sentence that names its trigger: a habit you already do without thinking.
The habit you already do becomes the reminder for the new one, so you don't have to remember it.
The habit stacking formula
James Clear writes the formula as "After/Before [CURRENT HABIT], I will [NEW HABIT]." Here are 3 of his own examples from his habit stacking guide:
- After I pour my cup of coffee each morning, I will meditate for one minute.
- After I take off my work shoes, I will immediately change into my workout clothes.
- After I sit down to dinner, I will say one thing I'm grateful for that happened today.
Each one ties the new habit to a moment that already happens every day.
How to use the habit stacking template
Press Try an example to see James Clear's coffee and meditation stack in the template.
How to pick a habit to stack on
- It happens every day – brushing your teeth, your morning coffee, sitting down at your desk
- It happens at the right time – a habit you do in the morning for a morning habit
- It happens in the right place – stack reading on getting into bed, not on your commute
- It's specific – "after I pour my coffee" works better than "in the morning"
If you also have a habit to break, map it first in my habit loop worksheet.
The formula comes from Atomic Habits:
Atomic Habits
by James Clear
Atomic Habits by James Clear breaks down the science of tiny daily habits, showing how small consistent changes compound into extraordinary results over time.
I may earn a commission if you make a purchase, at no additional cost to you.
Who is the habit stacking template for?
The habit stacking template is for anyone starting a new habit, and it works well with my other tools:
- Habit loop worksheet – for breaking a habit before you build a new one
- Morning routine generator – for stacking a whole morning, one habit after another
- Daily schedule maker – for fitting your new habit into your day
- Pomodoro timer – for stacking focus blocks on your first coffee
Your habit stays in your browser. There's no account, and nothing is sent anywhere.
Build your habit with your AI
Run the habit prompts in
FAQs about the habit stacking template
Questions about habit stacking? Here's what to know.
A habit stacking template helps you build a new habit by doing it right after one you already do.
You write it as 1 sentence: After [current habit], I will [new habit].
James Clear made habit stacking popular in his book Atomic Habits.
It builds on research into implementation intentions, plans that name when and where you'll act.
Yes.
It's free, with no account, and your habit stays in your browser.
Habits you already do every day at a set time and place, like pouring your coffee, brushing your teeth or sitting down at your desk.
Small enough to do in 2 minutes at first, like reading 1 page.
Once it runs on its own, make it bigger.
Yes, once the first one runs on its own.
Each new habit then becomes the trigger for the next.
Yes.
The template downloads a calendar file with a daily reminder for 7 days.
I did.
I'm Navid Moazzez, and I made the habit stacking template as one of my free tools on navid.me.
More about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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