Creating and sticking to good habits is something many ADHDers struggle with, even when they’re highly motivated. Whether it’s exercising regularly, reading more, or practicing mindfulness, the initial burst of enthusiasm often fades when life gets busy. Forming a new habit from scratch can feel like an uphill battle, especially when it requires remembering to do something entirely new or carving out time in an already packed schedule.
That’s where habit stacking comes in – it’s a simple but powerful method that makes habit formation more manageable. The term was coined by productivity expert James Clear in his book Atomic Habits and involves pairing a new habit with an existing one. By anchoring a new behaviour to something you already do regularly, like walking the dog or making your breakfast, the new habit becomes easier to remember and perform.
This approach can work well for us because it uses our ability to follow routines. When you attach a new habit to an established one, you reduce the mental friction of starting from scratch. For example, if you want to start doing more stretching, you could stack it with your tea making routine by moving, squatting or flexing while waiting for the kettle to boil. Over time, the new habit can blend into our daily life without feeling like an added burden.
Habit stacking doesn’t rely on willpower alone, and it can be a great strategy for making positive change. It works with your existing routines to gently nudge them in a positive direction. Whether you’re aiming for big lifestyle shifts or small improvements, habit stacking makes it far more likely that your good intentions will turn into lasting habits.
