Most habits fail on day two, not week six

Not when it gets boring — at the moment you were supposed to remember. The intention was real. The trigger was missing.

Habit stacking fixes that by borrowing a trigger you already have. You do dozens of things every day without deciding to: the kettle, the toothbrush, the seatbelt, closing the laptop. Each one is a reliable cue looking for a job.

The formula: After I [existing habit], I will [new habit]. That is the whole method. The work is in choosing the anchor well and keeping the new habit small enough that the anchor can actually pull it.

What is inside

Anchor mapping — a structured page for listing what you already do reliably, by time of day, so you pick a strong trigger instead of the first one you think of
The shrink table — six worked examples of habits scaled down to a size an anchor can genuinely carry
A stack builder for writing six stacks out in full, with the place each one happens
Four tests to run each stack against before you rely on it
A two-week tracker, plus how to read the misses — the pattern tells you whether to change the anchor, the habit, or the size
Twelve ready-made stacks that work for most people
Reverse stacking — using the same mechanism to drop a habit rather than build one

Who this is for: anyone who has tried the big overhaul, watched it collapse in two weeks, and wants something that survives a rough month.

Get the worksheet

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Not medical advice. This worksheet covers general habit-formation and lifestyle routine only. It is not medical, psychological, nutritional or therapeutic advice, and is not a substitute for care from a qualified professional. If you are managing a health condition, or experiencing persistent low mood, fatigue or sleep problems, speak to a doctor before making changes to your routine.