How Habit Stacking Can Supercharge Your Creativity—Without Overloading Your Day
If you’ve ever tried to juggle work deadlines, a creative passion, and also remember to drink enough water, you know life can feel like a circus act. For writers, health care workers, caregivers, and anyone with a demanding profession, weaving supportive wellness practices into your day can seem about as realistic as finding a unicorn to clean your kitchen.
But here’s a little secret: Habit stacking might be the gentle nudge you’ve been seeking. It’s not about adding more to your plate—it’s about layering helpful habits onto the ones you already do. Think of it as the sourdough starter of routine-building: You’re not reinventing the wheel; you’re just adding a little extra nourishment.
What Is Habit Stacking, Anyway?
The concept comes from James Clear, author of Atomic Habits. Habit stacking is simple: You tie a new habit to an existing one. Since the old habit is already second nature (like making coffee in the morning or unlocking your phone), the new habit can piggyback on that momentum without much friction.
If you’re like me, you’re allergic to stress-inducing life overhauls. Habit stacking provides a gentler way to sneak positive changes into your day.
Why Habit Stacking Works for Writers and Creatives
Creativity often requires flow, and flow loves routine. But here’s the tricky part — writers and other creatives sometimes resist routine. Personally, I crave a fair amount of variety within a loose framework of structure.
Habit stacking gives you the best of both worlds. By attaching supportive practices to things you already do, you’re creating structure without feeling boxed in. For example:
Existing Habit: Brew your morning tea or coffee.
New Habit: Use the steeping time to jot down three sentences about your creative project.
See? It’s small. Manageable. And satisfying.
Tackling Common Struggle Points with Habit Stacking
Let’s talk about those issues many of us face.
Do you forget to take care of your body when you’re deep in work?
Stack It: Pair hydration with writing. Every time you finish a paragraph or a certain number of words, take a sip of water. If you’re editing, take a sip every time you catch a typo (I stay very hydrated using this strategy!).
Do you feel too drained to write after a long day?
This is a common phenomenon for me. My brain is done and checked out by dinner time.
Stack It: Attach your creative routine to an activity you complete during a more alert time of day. For example, after lunch, spend five minutes freewriting or brainstorming ideas.
Is your inner critic louder than your creativity?
Stack It: Pair your writing with gratitude or visioning. Before opening your laptop, jot down one thing you’re grateful for or visualize yourself having completed a writing task and feeling satisfied with the session. Tapping into those positive mental spaces can ease the shift into a creative flow.
You’re too busy to build wellness habits.
Stack It: Link mindfulness to an unavoidable chore. Waiting for the microwave? Take three deep breaths or practice being grounded in your senses.
A Habit-Stacking Recipe for Your Creative Flow
Here’s an example of a habit-stacked morning routine designed to nurture both wellness and creativity:
Habit #1: Wake up and make coffee or tea.
While it brews, jot down a short to-do list or a creative goal for the day.
Habit #2: Drink your coffee or tea.
Use this time to freewrite for five minutes or doodle if you’re not ready to dive into a big project.
Habit #3: Get dressed or brush your teeth.
Use this moment for mindful affirmations like, “I am a writer. I have ideas worth sharing.”
None of this takes extra time—it’s just a reshuffle that creates space for the things that matter.
The Beauty of Tiny Wins
The magic of habit stacking is that it celebrates small wins. You don’t need a massive overhaul or an eight-step morning routine worthy of a wellness influencer. Tiny, consistent actions build momentum, and that momentum fosters creativity and well-being.
Need a little extra support with this process? I’m a board-certified holistic wellness coach who loves helping professionals go from overwhelmed to on track with their wellness and professional goals — and feel more creative and calm along the way.
I’d love to help you reach your goals. Grab a spot on my schedule with the button below.