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The Habit Stacking Cheat Sheet

5 ready-to-use stacking formulas, a morning anchor routine, and the science behind why they work.

1

The Morning Anchor

Your morning coffee or tea is the most reliable anchor in your day. Use the brewing pause as a trigger for a micro-habit.

After I pour my coffee, I will write one sentence.
  • Keep a notebook next to the kettle
  • The sentence can be anything — even "I don't know what to write"
  • One sentence counts. The streak is the goal, not the volume.
2

The Commute Transition

Transition points (parking, sitting down) already signal a context switch to your brain. Make the switch intentional.

After I sit at my desk, I will open my task list.
  • Have the task list already open on your screen
  • Read one task aloud — this engages auditory processing and makes it real
  • Don't check email first. Email is someone else's priority list.
3

The Meal Bookend

Meals happen daily. Use them as predictable anchors that can't be skipped.

After I finish dinner, I will clear the kitchen counter.
  • The 2-minute tidy prevents evening clutter build-up
  • Pair with a podcast or audiobook to make it pleasant
  • Morning-you will thank evening-you
4

The Screen Lock

Closing your laptop or docking your phone is a clean physical stop. Use it to trigger a real-world behaviour.

After I close my laptop, I will read one page of a book.
  • Keep a physical book on your desk — visible, not in a drawer
  • One page is enough. Often you'll read more. That's a bonus.
  • This creates a clear work-done signal for your brain
5

The Bedtime Cascade

Brushing your teeth is the most reliable human habit. Stack your evening wind-down onto it.

After I brush my teeth, I will write tomorrow's top priority.
  • Keep a sticky note and pen on the bathroom counter
  • One priority. Not three. Not a full to-do list.
  • This single line saves you 15 minutes of morning decision paralysis
— Build Your Stack —
★

Your Custom Stack

After [existing habit], I will [new micro-habit].

  • Make the new habit laughably small (under 2 minutes)
  • Put a physical cue (sticky note, object) at the anchor location
  • Say the stack aloud every time for the first week
  • Track your streak — never miss twice

Build Stacks That Actually Stick

The Focus Blueprint includes the full habit cascade protocol, morning priming sequence, and evening shutdown routine — designed to make your new stacks self-sustaining after 14 days.

Get the Focus Blueprint — $19 AUD

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