Pair New Health Habits With Existing Anchors

A new habit struggles to survive on its own, but it thrives when attached to something you already do. This is called habit stacking: after I pour my morning coffee, I drink a glass of water. After I sit down at my desk, I stretch for thirty seconds. After I brush my teeth, I do two minutes of breathing. The anchor habit provides the trigger, so you don't need to rely on memory or motivation. The more seamless the pairing, the faster it becomes automatic.