Behaviour tool
Habit Stacking Planner
The reliable way to build a new habit is to bolt it onto one you already have. Write your stacks in the form "after I [something I already do], I will [one tiny habit]", tie each to a domain of your wheel, and print the cards to keep in view.
Need ideas? Anchor and tiny-habit prompts
Anchors you already do
- I pour my morning coffee or tea
- I brush my teeth at night
- I wait for the kettle to boil
- I sit down for lunch
- I get home from work
- I finish my shower
- I plug in my phone to charge
- I clear the dinner table
Tiny habits by domain
- do ten sit-to-stands from a chair
- take a five minute brisk walk
- stand on one leg while the kettle boils
- dim the lights and put my phone on charge away from the bed
- set tomorrow’s fixed wake-up alarm
- add one portion of vegetables to my plate
- fill a glass of water before I eat
- take five slow breaths
Stack 1
Domain
Keep new habits tiny at first; the point is to make them automatic, then grow them. Cards are saved only in this browser. This is a behaviour-change tool for general wellbeing, not medical advice.
Sources
- Implementation intentions: Strong effects of simple plans Gollwitzer, American Psychologist, 1999
- Ageing and health World Health Organization, 2024
Last reviewed: 2026-07-16