Habit Stacking: Building Better Routines in and out of the Pool

Last week, we explored the power of identity; how swimmers who see themselves as disciplined, focused, and resilient are more likely to act in ways that align with those values. This week, we move into the next step: habit stacking.

Habit stacking is a simple but powerful method for building consistency. The idea is to attach a new, positive habit to something you already do automatically. Instead of trying to force a brand-new routine into your day, you “stack” it on top of an existing one—like adding a new brick to a solid foundation.

In the Pool

Swimmers already follow dozens of automatic routines every day: pulling on a cap, tightening goggles, down to how we step onto the deck. Each of these small actions is a chance to anchor a new habit. For example:

• After I put on my cap, I’ll take two deep breaths to get focused.

• After I touch the wall at the end of warm-up, I’ll take a sip of water and check in with my body and adjust my focus for the next set.

These small add-ons may seem minor, but they build momentum, focus, and mental readiness that carry through an entire practice or competition.

At Home

The same strategy works beyond the pool. Families can encourage swimmers to tie new positive habits into their daily rhythm:

• After we set the dinner table, we share one thing we’re grateful for today.

• After brushing teeth at night, we reflect on one thing we learned from the day.

When positive behaviors are connected to routines already in place, they require less willpower and are more likely to stick. Over time, these little changes add up to big results.

Why It Matters

Habits shape identity, and identity shapes performance. By stacking small, intentional actions onto existing routines, swimmers and families build consistency without overwhelm. The goal isn’t perfection, it’s creating systems that naturally lead to growth.

This week, think about one routine you already do every day. What small, positive habit could you stack on top of it? That simple addition may be the first step toward lasting change—in the pool and in life.