Habit Stacking (BJ Fogg Method)

What is Habit Stacking (BJ Fogg Method)?

Attaching new habits to existing ones using the formula 'After I [EXISTING HABIT], I will [NEW HABIT].' The existing habit serves as a trigger/cue, piggybacking on neural pathways that already exist. r/getdisciplined users report building chains of 5-7 stacked habits that run on autopilot within weeks. The key: the existing habit must be one you do every single day without thinking.

Is there evidence for it?

How do you do Habit Stacking (BJ Fogg Method)?

1. 1.List 10 things you do every day without thinking (wake up, brush teeth, pour coffee, sit at desk, etc.)
2. 2.Choose ONE new habit you want to build
3. 3.Attach it to an existing habit: 'After I pour my morning coffee, I will write in my gratitude journal for 2 minutes'
4. 4.The anchor habit must be rock-solid — something you never skip
5. 5.Keep the new habit tiny at first (2-minute rule applies)
6. 6.Once the first stack is automatic (2-3 weeks), add the next link in the chain
7. 7.Example morning chain: Wake up → drink water → sunlight (5 min) → journal (2 min) → meditate (5 min) → coffee
8. 8.Never add more than one new link per 2-week period

How long does it take?

The time of the new habit itself (start with 2 minutes).

Is it hard to start?

Beginner.

> how Shift handles habits and addiction

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.