Planning· ADHD-specific
Habit Stacking
Anchor a new habit onto an existing one so the old habit becomes the cue.
Low EffortBuilt into existing routineAtomic Habits
The Science
Existing habits ride strong basal-ganglia pathways; tying new behavior to them piggybacks on already-automatic cues.
How to do it
- 1Identify a daily habit you never skip (coffee, brushing teeth).
- 2Write: 'After [habit], I will [new habit].'
- 3Keep the new habit tiny for the first month.
Printable template
Habit Stack Builder
Anchor a new habit onto something you already do without thinking.
Existing habits I never skip
1
2
3
New habit (keep tiny)
The stack
After I
I will
Where
Backup cue
First 14 days
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