How to create new habits with mindfulness and habit stacking

By Leila Ugincius

Good habits are hard to cultivate, but a technique known as habit stacking can help make a new practice become second nature, according to Christopher S. Reina, Ph.D., executive director of the Institute for Transformative Leadership in the Virginia Commonwealth University School of Business.

Habit stacking is a behavior-change technique that makes it easier to adopt new habits by attaching them to routines you already do automatically, according to Reina. Instead of trying to force a new behavior into your day at random, you “stack” it onto something familiar, like brushing your teeth, making coffee or checking your phone. This method reduces decision fatigue and increases consistency because your established routine serves as a trigger for the new action. When you use existing habits as anchors, you create a reliable structure that helps the new habit stick more quickly and naturally.

“Creating healthy new habits requires more than sheer willpower – it involves thoughtfully modifying the environment to support desired changes, integrating ecological and systemic insights into how habits form and sustain,” Reina said. “Our behaviors are deeply influenced by the contexts in which they occur, meaning a structured and intentional shift in surroundings can make or break new habits.”

Reina shared with VCU News his novel framework for habit stacking.

Steps for creating new habits: How to habit stack

Step 1: Identify your target habit

Ask yourself what you want more of, less of, or what you want to start doing with your new habit (i.e. maybe you want to do more reflection, less social media, or start going to the gym). Thinking this way makes it easier to understand how to create new habits that are realistic and sustainable.

This first step is essential because it clarifies what you are working toward and why. Many people struggle with habits not because they lack willpower but because they haven’t clearly defined the behavior they want to change. By setting a specific target, like exercising three times per week or reducing the amount of time you spend on social media, you give yourself a measurable goal.

Step 2: Set intentions and find ways to practice mindfulness

“Remember the key is mindfulness,” Reina said. Mindfulness allows you to focus fully on the present moment, engaging in activities with awareness and deliberate intention, Reina said. By practicing tasks mindfully, you develop a heightened sense of control, reducing distractions and improving your ability to control your attention.

“Mindfulness helps you set the intention and follow through with it,” Reina said. “Once you practice the habit, eventually it becomes something you achieve flow with and it becomes more automatic.”      

Understanding how you can practice mindfulness starts small, with short daily check-ins or breathing exercises that anchor your attention. Over time, the benefits of mindfulness compound, helping you create sustainable habits without relying solely on willpower. Reina has also explored the motivational aspects of mindfulness, showing how it can inspire people to stay consistent when building new habits.

Step 3: Transition from mindful practice to establishing a routine

Over time, as these actions become familiar and automatic, they transition into a flow state — a seamless experience where you are fully immersed, energized and performing at your best, according to Reina. This progression from mindful practice to flow transforms behaviors into ingrained habits, enabling you to perform with ease and mastery while maintaining a sense of purpose and enjoyment. Together, mindfulness and flow create a powerful cycle for personal growth and excellence.

Once you have reached a state of flow, the activity that you’re doing should feel effortless and natural in your daily routine. This may result in losing track of time while you’re engaged in the activity, feeling energized as opposed to drained, and becoming completely immersed in the moment. This experience, through repetition and mindful practice that eventually becomes automatic, shows how a habit is formed.

Step 4: Zoom out to see the bigger picture

Assume that the new habit is the center of the world. And then slowly zoom out so you can take a 360-degree view of it.

Taking a broader view of your new habit means considering the factors around it, like your schedule, environment and relationships. This perspective helps with establishing a routine that not only supports the habit itself but also aligns with your long-term goals.

“By imagining a 360-degree circle around a habit or task, you can take a broader perspective on what is needed to support it effectively,” Reina said. “This means not just focusing on the habit itself but also on the environment, triggers and support structures that will help it thrive.”

For example, if your goal is to establish a daily workout routine, think beyond the exercise itself, Reina explained. Set up your workout gear the night before, schedule a consistent time in your day and engage a friend for accountability. Intention involves proactively addressing potential obstacles and creating an ecosystem of cues and reinforcements that make the habit easier and more enjoyable to maintain.

Step 5: Restructure your space to reinforce habits

Use decentering to create habits that support your new habit. Consider environmental, psychological and social support structures to stack around your new habit to help support its growth.

For instance, rearranging your space to prioritize what aligns with your goals — like keeping healthy snacks visible while storing less healthy options out of sight — can subtly cue your brain toward better choices, Reina said. This approach leverages the psychological principle of paired distinctiveness: Your mind is more likely to remember and reinforce a habit when it’s associated with something novel or unique. By restructuring your environment to introduce new cues and minimize distractions, you lay the groundwork for sustainable habits to take root and flourish.

FAQs About building new habits and habit stacking

What is the difference between habit stacking and multitasking?

Habit stacking combines a new behavior with an existing routine to build consistency. Multitasking splits attention across activities, which can reduce effectiveness.

Can mindfulness improve any type of habit?

Yes. Mindfulness strengthens awareness and intention, making it easier to start and sustain habits, whether they are physical, mental, or emotional.

What should I do if my new habit doesn’t stick?

Reevaluate your triggers and environment. Sometimes adjusting your cues or scaling back to smaller, more manageable steps makes the habit easier to maintain.