Frequently Asked Questions About Habit Stacking
As you begin to build your own routines, questions will naturally arise. Here are answers to some of the most common queries we see, designed to give you clarity and confidence as you move forward.
1. How long does it actually take to build a new habit?
You’ve probably heard the number “21 days.” Unfortunately, this is a myth based on a misinterpretation of an old study. More recent research shows that the time it takes for a habit to become automatic can vary wildly, from as little as 18 days to as long as 254 days. The average is around 66 days. The complexity of the habit and the consistency of your practice are the biggest factors. The key takeaway is to stop focusing on a magic number. Instead, focus on the process. Put your energy into showing up each day with your minimum viable action and applying the “never miss twice” rule. The habit will become automatic when it’s ready. The goal is consistency, not speed.
2. How do I maintain my habits when I travel or my schedule is disrupted?
This is where the minimum viable action truly shines. The goal during periods of disruption is not to perform your habits perfectly, but to maintain the thread of consistency. If your habit is to do 20 push-ups after making your bed, your travel MVA might be to do just one push-up in your hotel room. If you normally journal for 10 minutes, your travel version might be to write one sentence on a napkin. It might feel silly, but you are still casting a vote for your identity. You are reminding your brain that this is who you are, even when you’re in a different environment. This makes it infinitely easier to ramp back up to your normal routine when you return home.
3. I’ve been consistent for a few weeks, but now I’ve hit a plateau. What should I do?
Plateaus are a normal part of any growth process. Often, they signal that your brain has adapted to the current level of difficulty and it’s time for a small, intentional change. This doesn’t mean you need to make a massive leap. If you’ve been consistently meditating for two minutes, try extending it to three. If you’ve been reading one page, try for two. Another strategy is to focus on improving the quality of the habit. If you’ve been walking for 15 minutes, perhaps you can focus on your posture or walking a bit more briskly during that time. The key is to introduce a small, novel challenge to keep your brain engaged without making the habit so difficult that you want to quit. Progress isn’t always linear; sometimes it involves periods of stability followed by small, deliberate steps forward.
4. Can I stack habits for completely different goals, like fitness and work?
Absolutely. That’s one of the strengths of habit stacking. Your brain doesn’t care if the habits are related; it only cares about the reliable sequence of cue and action. For example, you could easily build a stack that bridges different areas of your life. A routine could look like this: After I finish my last work email for the day (work cue), I will immediately change into my workout clothes (fitness action). In this case, the end of the workday becomes a powerful trigger to kickstart your health routine. The key is to find a “gateway” habit that serves as a solid anchor. Shutting down your computer is a definitive end to one part of your day, making it an excellent cue to launch the next sequence.
5. What if my existing habit, the cue, is inconsistent?
This is a great question and highlights the importance of choosing a solid anchor habit. You want to tie your new habit to something that happens reliably every single day without fail. “Brushing my teeth” is a great anchor. “Eating lunch at my desk” might not be, as some days you might go out for lunch. If your chosen cue is proving to be unreliable, simply swap it for one that is. Make a list of things you do every single day, no matter what. These are your best candidates for cues: getting out of bed, taking a shower, making coffee, locking your front door, getting back in your car after work, putting on your pajamas. Choose the most rock-solid habit you have as the foundation for your new stack.
Disclaimer: The information provided in this article is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified health care professional. Always seek the advice of a professional for any questions you may have regarding a medical or psychological condition.
