Habit Stacking Techniques: Ridiculously Simple Strategies That Transformed My Discipline Forever
Greetings! I’m Gregg Swanson, a performance coach, adventurer, and mental strength advocate. Whether surviving an avalanche, coaching high-achieving professionals, or rock climbing, my journey has taught me that growth happens when we push past our comfort zones.
Let’s explore how you can overcome your own challenges and reach new levels of success by exploring habit stacking techniques.
The Habit Stacking Techniques That Helped Me Rewire My Brain
“You don’t rise to the level of your goals… you fall to the level of your systems.”
That quote hit me like a freight train years ago—back when I was a mess of broken routines and scattered intentions. You see, discipline didn’t come naturally to me. I had to fight for it—through asthma, a debilitating stutter, surgeries, and rock-bottom moments that would’ve crushed most men.
But then I stumbled onto something simple… almost embarrassingly simple. A tool called the habit stacking techniques .
It wasn’t flashy. It didn’t promise overnight success. But it worked like a chisel carving out the man I knew I could be.
In this guide, I’ll walk you through what habit stacking is, why it works, how to do it step-by-step, and how it changed my life—plus the mistakes I made so you can sidestep them. Whether you’re an entrepreneur, a father, or a man fighting to regain control, this strategy is your doorway to mastery.
Let’s dive in.
What are the Habit Stacking Techniques, Really?
Habit stacking is the deliberate practice of linking a new behavior to an existing, well-established habit. The idea is rooted in neuroscience—your brain craves patterns. By anchoring new actions to routines you already perform on autopilot, you bypass resistance and create a smoother path to behavior change.
Here’s how it works in real life:
- You already brew coffee every morning… so you stack 10 pushups while it’s brewing.
- You already brush your teeth… so you stack a 60-second gratitude practice right after.
That’s it. Simple. But powerful.
James Clear popularized the concept in Atomic Habits, but I learned it the hard way. After one of my knee surgeries, I was confined to bed, losing my momentum. I felt like a failure—angry, embarrassed, and stuck. Then I remembered something my shaman mentor once told me during a firewalk ritual… “Build your strength one breath at a time.”
So I started stacking tiny habits onto my breathwork. A minute of journaling. Then visualizations. Then stretching.
One stack turned into a ladder out of my rut.
That’s the power of this technique. It’s deceptively simple… and wildly effective.
Why Habit Stacking Is a Game-Changer for High-Achievers
Here’s why habit stacking techniques matters—especially for high-achieving men over 35:
You’re Already Overloaded
Most guys I coach are drowning in to-do lists and expectations. You don’t need more tasks… you need smarter systems. Habit stacking builds discipline without burning you out.
It Rewires Your Identity
Every successful stack reinforces the belief: “I’m the kind of man who follows through.” That’s the key to identity-based change.
It Builds Momentum
Ever try rolling a boulder uphill? That’s what most habit change feels like. But when you stack onto existing momentum, everything flows smoother.
You Start Small But Win Big
Discipline isn’t about Herculean efforts—it’s about consistent action. Stacked habits grow like compound interest.
I’ve coached CEOs, athletes, and combat veterans. The ones who master stacking? They outperform, outlast, and outgrow the rest.
Why You Might Struggle With Habit Stacking
Let’s talk about what gets in the way.
Perfectionism: Guys think they need the “perfect stack” or the perfect timing. Nope. Start messy. Progress beats perfection every time.
Overcomplicating: Stacking isn’t about doing 10 new things at once. It’s about ONE action anchored to ONE habit.
Lack of Clarity: Vague habits like “meditate more” don’t work. Define it: “After I close my laptop, I’ll sit for 3 minutes with my eyes closed.” Boom. Stackable.
Self-Sabotage Stories: “I’m not a disciplined guy.” I used to say that too. Until I caught myself stacking negative habits—Netflix after stress, junk food after emails. If you can stack those… you can stack positive ones.
I had to break through my own limiting beliefs after my second divorce. I believed I was broken. Unworthy. But slowly, through stacking rituals—walks, cold showers, meditation—I rebuilt my belief system one brick at a time.
How to Start Using the Habit Stacking Techniques (Step-by-Step)
Here’s your battle-tested guide:
Step 1: Identify Anchor Habits
Pick 2–3 things you already do daily: brushing teeth, making coffee, locking your door, checking your phone, etc.
Step 2: Choose Micro-Habits
Make them small… like “1 pushup” or “drink a glass of water.” Focus on consistency over intensity.
Step 3: Use the Formula
“After I [current habit], I will [new habit].”
Example: “After I start my coffee machine, I will write 3 intentions in my journal.”
Step 4: Commit for 21 Days
Track it. Use a journal, app, or visual checklist.
Step 5: Celebrate Wins
Give yourself credit. Dopamine loves celebration—it reinforces the behavior.
I used this exact method to rebuild my morning after a long battle with PTSD. Breathwork, journaling, movement—all stacked in a 15-minute ritual that I now call my “Warrior Warm-Up.”
Real People, Real Wins: Habit Stacking in Action
Client Story #1 – Eric, 48
Burnt-out executive. No energy. We started with stacking a hydration ritual after his morning alarm. Two weeks later? He added stretching, journaling, and cold showers. He says, “I feel like I reclaimed my mornings.”
Client Story #2 – Me, post-PTSD
After that avalanche on Mt. Rainier, I was lost. Flashbacks. Sleepless nights. I started habit stacking breathwork after teeth brushing. Then gratitude. Then grounding walks. Over time, my mornings became my armor.
5 Habit Stacking Mistakes to Avoid
Stacking Too Much Too Soon
Don’t build Mount Everest overnight. Layer slowly.
Choosing Weak Anchors
“After I feel motivated” isn’t a solid anchor. Pick stuff you already do, not stuff you wish you did.
Being Vague
Specificity wins. “Read 1 page of a book” beats “Read more.”
Forgetting Emotional Hooks
Tie the new habit to a why. Don’t just stretch… stretch because it helps you play with your kids pain-free.
Skipping Reflection
Each stack teaches you something. Log your progress… adjust if needed.
Advanced Habit Stacking: Leveling Up Your Discipline
Already stacking like a pro? Here’s how to crank it up:
- Use Habit Ladders: Create chains—like meditation → journaling → reading.
- Add Time Cues: “At 8am, after coffee…” tightens your stack’s reliability.
- Environmental Triggers: Place your book on your pillow… now bedtime triggers reading.
- Integrate Archetypes: Use “Warrior Rituals” in the morning, “Magician Rituals” at night—align with your internal identity.
Recommended Reads:
- Atomic Habits by James Clear
- The Slight Edge by Jeff Olson
- Daily Rituals by Mason Currey
Conclusion: Stack It or Stay Stuck
You can either keep spinning in burnout and frustration… or start building tiny, powerful wins that compound into massive transformation.
Remember: I’m not special. I just refused to quit. I stacked tiny habits through the worst seasons of my life—divorce, PTSD, surgeries—and rebuilt my future brick by brick.
So what about you?
Are you ready to stack your way to strength?
