Habit Stacking in Action: Two Worked Examples
Theory is helpful, but seeing how these principles come together in a practical routine can make it all click. Let’s design two simple but powerful habit stacks, one for winding down in the evening and one for priming your focus in the morning. Notice how each new habit is a minimum viable action linked to a strong, existing cue.
Example 1: The Evening Wind-Down Routine
Desired Identity: “I am a calm person who sleeps well and prepares for the next day.”
The Problem: You often stay up late scrolling on your phone or watching TV, which makes it hard to fall asleep. You wake up feeling groggy and unprepared for the day.
The Habit Stack:
This routine is designed to create a cascade of behaviors that signal to your brain and body that it’s time for rest. It starts with a common, hard-wired cue: finishing dinner.
“After I put my last dish in the dishwasher (the cue), I will immediately wipe down the kitchen counters (the MVA for ‘clean home’). This small act of tidying creates a sense of closure on the day.”
“After the counters are clean (new cue), I will set out my clothes for tomorrow (the MVA for ‘organized person’). This removes a point of friction and a decision from the next morning, making it easier to start the day smoothly.”
“After my clothes are set out (new cue), I will walk to my bedroom and plug my phone in to charge across the room, not next to my bed (the MVA for ‘disconnected rest’). This increases the friction for late-night scrolling and creates a tech-free sleep environment.”
“After my phone is plugged in (new cue), I will sit on my bed and read one page from a physical book (the MVA for ‘reader’). This helps my mind detach from the stimulating blue light of screens and ease into a restful state.”
In just a few minutes, this chain of tiny habits has cleaned your kitchen, prepared you for the morning, created a better sleep environment, and helped you wind down without requiring any significant willpower.
Example 2: The Morning Focus Primer
Desired Identity: “I am a focused and intentional person who owns my morning.”
The Problem: You wake up and immediately grab your phone, flooding your brain with emails, news, and social media. You start your day in a reactive, distracted state.
The Habit Stack:
This routine is designed to protect the first few minutes of your day, allowing you to be proactive instead of reactive. The primary cue is one you can’t miss: turning off your morning alarm.
“After I turn off my alarm (the cue), I will immediately sit up in bed and drink the glass of water I placed on my nightstand the night before (the MVA for ‘healthy person’). This simple act rehydrates you after a long sleep.”
“After I finish the glass of water (new cue), I will sit quietly and take three deep breaths, focusing on the feeling of the air moving in and out (the MVA for ‘mindful person’). This is a micro-meditation that calms your nervous system instead of agitating it with notifications.”
“After my three deep breaths (new cue), I will open the journal on my nightstand and write down one thing I am grateful for (the MVA for ‘positive person’). This primes your brain to look for the good in your day.”
“After I write my one sentence of gratitude (new cue), I will stand up and make my bed (the MVA for ‘disciplined person’). This is a small ‘win’ that creates a sense of accomplishment and order to start your day.”
This entire sequence can be completed in less than five minutes. Before your mind has a chance to get pulled into the digital world, you have already invested in your physical health, mental clarity, and emotional well-being, setting a powerful tone for the rest of your day.
