The Habit Society

⚡️ Stack ‘Em

To: Society Members

Good Morning!

Nothing goes together like Rogan & Spotify, Karen & masks, or Zuckerberg & my data. But, we’ve got some close seconds. Brushing your teeth & dropping 20? Drinking coffee & popping vitamin D? Hear us out.


Stack ‘Em

We know how it looks, but this isn’t another Buzzfeed article on how to make the perfect pancake stack. It’s about Habit Stacking: taking advantage of an already well-established habit by pairing it with a new habit.

Stacked Pancakes

Geemly via Getty Images

A well-established habit is something as automatic as brushing your teeth. A new habit can be anything you want to incorporate into your routine.

“After [CURRENT HABIT], I will [NEW HABIT].”


After [my first sip of coffee], I will [read 10 pages of my book]. A lot of us set out to implement various habits, but come 72 hours later, we realize that they completely slipped our mind. So, instead of trying to remember every day that you want to read, just tell yourself that when you drink your coffee, you will read. Let’s be real, no one forgets their morning coffee (and if you do, ignore this e-mail because it only applies to humans). This way, by using coffee as your cue, you will remember to read without the extra brainpower. We know how precious that stuff is.

Here are some stacks we’ve latched onto:

After [brushing my teeth], I will [do 10 squats].

After [getting out of bed], I will [meditate for 10 minutes].

After [making coffee], I will [pour a tall glass of water].

After [showering], I will [clean my room].

And if we dare, after [my first sip of coffee], I will [read a newsletter].

From ‘Habit Stacking’ by Steve Scott and ‘Atomic Habits’ by James Clear.

Habit Stacking Graph

Here is how you can get started today:

1. Choose a new habit you want to implement (stretching).

2. Choose a well-established habit to stack it on to (exercising).

Formula: “After [exercising], I will [stretch].

Since you’ve already ingrained exercise into your daily routine, those darn stretches will come easy now that they go hand-in-hand. Don’t forget – start small and be realistic if you want to create lasting change.


Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.”

– Charles Duhigg


FitFomo is a website filled with workouts and stretches of all different lengths and styles. If you’re looking to stack on a 10-minute toning or stretch series to your regular workout, check it out here. They offer a 7-day free trial and new workout videos every Monday. Hey, you can even stack your workout onto reading this newsletter.




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