Free Habit Stacking Template (+ Examples)

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

J

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.

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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.