Habit stacking: What is it, and how can it help you “undo”

10 Minute Read

Many people are intrigued by the idea of forming better habits—whether it’s waking up earlier, exercising consistently, or simply finding time to unwind. While the concept of healthy habits is appealing, actually making them stick is where most people struggle. Despite good intentions, daily life often gets in the way, and the gap between what you want to do and what you consistently end up doing instead can feel frustratingly wide.

That’s where habit stacking comes in. This practical, science-backed strategy helps bridge that gap by linking new behaviors to ones you already do without thinking—making habit change feel more natural, more sustainable, and far less overwhelming.

If you are interested in habits, including how long they take to form, how they can be broken, and how to stick to them, as well as the power of habit stacking, plus how to include a soak in your Jacuzzi® Hot Tub as part of a habit stack, this article will guide you through everything you ever wanted to know about habits.

What is habit stacking?

At its core, habit stacking is a simple, science-backed strategy that helps you create new, beneficial routines by attaching them to habits you already do consistently. James Clear popularized the concept in his bestselling book Atomic Habits, where he described habit stacking as a way to make behavior change easier by leveraging the power of existing routines.

Rather than trying to overhaul your life overnight—which often leads to failure—habit stacking helps you build change gradually and sustainably. For example, if you already make a cup of tea each evening, adding 5 minutes of deep breathing right after could be the beginning of a new relaxation ritual.

This approach is especially effective for wellness because it allows you to incorporate supportive practices—like mindfulness, movement, or hydrotherapy—into your day without requiring a total lifestyle makeover.

The science of habit formation: How long does it take to form a habit?

Before getting into the details on how habit stacking can be used to break bad habits and establish healthy new ones, it’s helpful to understand how habits work.

Contrary to the popular belief that it takes 21 days to form a new habit, experts say that it might take some people longer than that, while others may be able to form a habit in even less time. An article titled “How Long Does It Really Take to Form a Habit?” on the Scientific American website states that everyone has a unique habit-building timeline—and no matter how long it is for any individual, repetition is the key to making it work.

This is explained by Phillippa Lally, a senior lecturer in psychology and the co-director of the Habit Application and Theory group at the University of Surrey in England.

Generally, however, the article suggests habit formation can range from a few weeks to a couple of months. Furthermore, it cites a study on habit creation that found habits developed in a range of 18 to 254 days, with the average time being 66 days.

It’s crucial to understand that missing a day here and there won’t entirely derail your process—consistency over time matters more than perfection. So don’t give up if you get slightly off track as you work toward your new habit.

The habit loop: Cue, routine, reward

Habits—good or bad—follow a neurological loop identified as such:

Cue – a trigger that tells your brain to initiate a behavior.
Routine – the behavior or action itself.
Reward – the benefit you gain, which helps the brain decide if this loop is worth repeating.

Understanding this loop is key to both breaking unhelpful habits and forming healthier ones. The key is not just to eliminate a bad habit but to fill the void with something else rewarding and constructive.

How to break bad habits using habit stacking

While habit stacking is typically used to form new habits, it can also help you disrupt unwanted ones by replacing a bad routine with a better one. For example, if you have a habit of reaching for your phone first thing in the morning (cue: waking up), you might stack a new habit of stretching or journaling immediately after turning off your alarm. Over time, this shifts your routine away from mindless scrolling and toward intentional morning reflection.

Building good habits with habit stacking

Habit stacking can help build new, healthy behaviors, especially in the context of wellness. The formula James Clear recommends in his book Atomic Habits is:

After [current habit], I will [new habit].

This works best when:

Your current habit is well-established.
The new habit is small and specific.
The pairing makes intuitive sense.

Wellness-focused habit stacking ideas

If you need some inspiration, here are some practical habit-stacking examples in the context of mental, emotional, and physical well-being.

Hydrotherapy before bed for restful sleep

Stacking cue: After brushing your teeth…
New habit: …I will soak in a warm hot tub for 15 minutes.

Hydrotherapy—has been proven in multiple studies on the National Library of Medicine website and elsewhere to support improved sleep, and sleep is vital to your quality of life. It’s also incredibly soothing and enjoyable, so this is an excellent habit to add to your wellness routine. Pairing hydrotherapy with your existing bedtime routine can create an indulgent wind-down ritual that signals your body it’s time to sleep. Of course, if you are going to indulge in hydrotherapy, a Jacuzzi® Hot Tub is a superior choice that will provide you with years of soothing relaxation.

Morning meditation after making coffee

Stacking cue: After I pour my morning coffee…
New habit: …I will sit for 2 minutes of mindful breathing.

This tiny addition—just two minutes—can be a powerful anchor for your mental well-being. Research from Johns Hopkins University published in JAMA Internal Medicine found that mindfulness meditation can help reduce symptoms of anxiety, depression, and pain, especially when practiced regularly. Linking meditation to an already automatic part of your morning increases the chance you’ll stick with it. And the short amount of time it takes to enact this micro-habit makes it nearly automatic right from the get-go.

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Gratitude practice after dinner

Stacking cue: After you clear the dinner table…
New habit: …write down one thing you are grateful for.

Gratitude journaling has been associated with improved mental health, better sleep, and even enhanced immune function, according to research published by the Greater Good Science Center at UC Berkeley. This habit stack helps end your day on a positive note, reinforcing emotional wellness.

Deep breathing after locking the front door

Stacking cue: After I lock the door when I get home…
New habit: …I will take five deep breaths to reset before entering the house.

This is another excellent example of a micro-habit. In just 30 seconds, you can signal your nervous system to shift from “fight or flight” to “rest and digest,” making it easier to be present and calm with your loved ones after a busy day.

Why habit stacking works for wellness

It reduces decision fatigue—You’re not reinventing your schedule—just building onto it. This keeps wellness behaviors simple and doable.

It taps into automaticity—By attaching new habits to established routines, you’re using your brain’s existing wiring to help lock in new behaviors.

It reinforces identity—As you repeat these small acts, you begin to see yourself as someone who does prioritize wellness. This internal shift can make habits even more sustainable.

It increases consistency—Wellness doesn’t come from grand gestures. It comes from small, repeated actions that stack up—literally—into a healthier life.

Tips for successful habit stacking

To get the most out of habit stacking, keep these strategies in mind:

Start small—Focus on micro-habits that feel almost too easy to skip. Once they’re automatic, you can build on them.
Be specific—Vague goals like “I want to be healthier” may not be effective in helping you reach your goals. Instead, drill down to your goals with clarity. For example, instead of saying, “I want to be healthier,” say, “I will exercise for 20 minutes 5 times a week.”
Choose a consistent cue—Stack new habits after events that happen daily without fail—like brushing your teeth, brewing coffee, or getting into bed. For example, stack flossing to your twice-daily habit of brushing your teeth, stretch for 3 minutes while your coffee is brewing, or meditate for 5 minutes before getting into bed.
Track your progress—Use a habit tracker or calendar to visually see how far you have come. This adds a rewarding sense of accomplishment and helps keep you motivated to keep moving toward your goals.
Celebrate small wins—Even tiny rituals deserve recognition. Over time, these little celebrations can reinforce your commitment.

Habit stacking isn’t about overhauling your entire lifestyle overnight. It’s about finding opportunities—small windows during your day—where you can layer in meaningful, health-promoting actions.

Whether it’s stepping into a hot bubbly hot tub before bed or pausing for gratitude after dinner, these tiny stacks can create significant shifts in your well-being over time. Wellness isn’t one big habit. It’s a habit stack of intentional choices—built one mindful moment at a time.

If you are interested in reading further about habits, give The Power of Habit by Charles Duhigg and Better than Before: Mastering the Habits of Our Everyday Lives by Gretchen Rubin a try. If you are interested in learning more about how a Jacuzzi® Hot Tub can become an enjoyable part of your daily habits, visit a local Jacuzzi® dealer near you.

Medical disclaimer: This information is not intended to prescribe a particular diagnosis or course of action. We are not medical professionals. Please contact your GP or other medical professional for advice if you have any concerns about your current health or well-being.

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