“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger.” ~ James Clear
What if there was a way to improve your mental health not through grand, overwhelming gestures, but through tiny, almost unnoticeable steps? That’s the magic of habit stacking.
Developed by James Clear and outlined in the popular self-help book Atomic Habits, this technique is about attaching a new, positive habit to something you already do automatically. Clear’s book is focused primarily on habit stacking as it applies to personal productivity, but the same concepts can be used to help you manage anxiety, depression, and other mental health challenges.
3 Ways Habit Stacking Supports Your Mental Health Journey
Think of it like this: You already brush your teeth every morning, right? What if, immediately after brushing, you took three deep breaths or wrote down one thing you’re grateful for? It’s that simple. By piggybacking new habits onto existing routines, habit stacking helps make positive change feel effortless.
- Reducing Decision Fatigue
Decision fatigue is real—and it’s particularly problematic for people who are managing mental health conditions. Your brain is already working overtime processing emotions, managing intrusive thoughts, and trying to maintain a sense of normalcy. Adding another decision like “What healthy habit should I start today?”—can feel like the final straw.
Habit stacking breaks this exhausting cycle. By attaching a new, small action to something you already do automatically, you remove the decision-making barrier entirely. You’re not asking yourself, “Should I do this?” You’re simply saying, “After I do this thing I always do, I’ll also do this tiny, supportive action.”
This approach is like creating a mental shortcut. Instead of facing a new decision each day, you’re creating an automatic sequence. After brushing your teeth, you take three deep breaths. After making coffee, you write one thing you’re grateful for. No extra mental energy is required.
- Building Momentum Through Small Wins
A single glass of water. Three deep breaths. One sentence in a journal.
Think of these small wins as tiny sparks. Individually, they might seem insignificant. But sparks, when consistently nurtured, can become a flame. Each time you complete a micro-habit, you’re sending a message to yourself: “I am moving towards the life I want for myself.”
These small victories also do something magical to your internal narrative. They gradually erode the negative stories your illness has been telling you. “I can’t do anything” transforms into “I just did something.” “I’m stuck” becomes “I’m making progress.”
Confidence isn’t rebuilt overnight. It’s reconstructed moment by moment, habit by habit. Some days, drinking that glass of water might feel like your greatest achievement—and that’s absolutely okay.
- Creating Predictability and Stability
Imagine your existing routine as a familiar path. Habit stacking doesn’t ask you to create an entirely new route. Instead, it gently adds supportive markers along the way you already know. After you make coffee, you pause and breathe. After you check your phone, you stretch for 30 seconds. After you turn off the TV, you write one accomplishment.
This predictability serves multiple psychological functions. It provides:
- A sense of control when life feels uncontrollable
- A gentle structure that doesn’t feel overwhelming
- Consistent moments of self-care and mindfulness
- A rhythm that can help calm an anxious nervous system
Getting Started: Your Habit Stacking Roadmap
Every action, no matter how small, creates neural pathways and builds momentum. As you work through the habit stacking process, trust that these tiny steps are creating a foundation for larger, more transformative changes.
Identify Your Current Habits
Make a list of things you do automatically every day:
- Brushing your teeth
- Making your morning coffee
- Checking your phone
- Turning on the TV in the evening
Choose a Small, Meaningful Habit
Pick something that supports your mental health:
- Taking three deep breaths
- Drinking a glass of water
- Naming three things you’re grateful for
- Writing down one thing you’re looking forward to
- Stretching for 30 seconds
- Stepping outside and taking a walk around the block to feel the air on your skin
- Listening to one song that lifts your mood
- Repeating a positive affirmation
- Touching something with a soothing texture
- Lighting a candle or diffusing a calming essential oil
- Doing a quick body scan meditation
- Drinking herbal tea mindfully
- Sending a kind text to a friend or family member
- Practicing a 30-second posture reset
- Doing a quick mindful breathing exercise
Connect Them Together
Use this simple formula: “After [existing habit], I will [new habit].”
- After turning off my alarm, I will say one positive affirmation.
- After brushing my teeth, I will do a 2-minute stretch.
- After pouring coffee, I will sit quietly for one minute.
- After sending an email, I will roll my shoulders to release tension.
- After lunch, I will take a 5-minute walk.
- After changing into my pajamas, I’ll breathe deeply for 30 seconds.
- After plugging in my phone, I’ll read one page of a book.
You’re Not Alone
Habit stacking can be a gentle first step towards feeling better, but you don’t have to walk this path alone. At Raleigh Oaks Behavioral Health, we’re here to support you with personalized treatment plans and holistic approaches to a wellness-focused lifestyle. Contact us today to schedule a free assessment or to learn more about the programs available at our Garner, North Carolina, treatment facility. Together, we can help you build habits that lead to healing and hope.
