Habit stacking 101: How to make brain training part of your daily routine

Everyone knows they should train their brain, just like they should exercise or eat healthily. But actually sticking with brain training? That’s the hard part. The biggest mistake people make is treating it as something extra to fit into an already packed day. Instead of trying to force a new habit, the trick is to attach it to something you already do.

This is where habit stacking comes in. When a habit is tied to an existing routine, it moves from being a conscious decision to something your brain does on autopilot. And that’s when real cognitive improvements start to happen.

How habit stacking rewires your brain

Every habit—good or bad—exists because of neural pathways in the brain. The more often you repeat an action, the stronger those pathways become. Think of it like a hiking trail: the more people walk the path, the clearer and easier it is to follow.

But forming a new habit from scratch? That’s like cutting through a dense forest. 

Habit stacking makes this process easier by piggybacking on an existing habit. When you attach brain training to something you already do daily—like making coffee or brushing your teeth—your brain naturally forms a connection between the two. Over time, this association becomes automatic, requiring little to no effort.

The science behind effortless brain training

There’s a reason habit stacking is so effective. It taps into three key neurological principles:

1. Cue-dependent learning: Your brain is wired to associate actions with specific triggers. If you always do a quick brain exercise after breakfast, your morning meal itself becomes a cue for cognitive training.
2. Dopamine reinforcement: When you successfully complete a habit, your brain releases dopamine, the “reward” chemical. If you stack brain training with something enjoyable (like your morning coffee), you reinforce both habits at once.
3. Cognitive ease: Your brain loves shortcuts. By reducing the effort needed to start a new habit, stacking makes brain training feel like second nature instead of an extra task.

Simple ways to stack brain training into your routine

Use coffee as a cognitive boost

Caffeine increases dopamine and norepinephrine, making your brain more alert. Pairing your morning coffee with a brain game helps you get the most out of both.

Try this: After I take my first sip of coffee, I will play a 3-minute brain game.

Make training your brain part of work breaks

Your brain naturally cycles between focus and fatigue. Instead of scrolling on your phone during a break, a short brain exercise can refresh your mental stamina.

Try this: After I finish a work task, I will complete one vocabulary game.

Link brain training to movement

Physical exercise increases blood flow to the brain, boosting cognitive function. Stacking brain training with movement maximizes both mental and physical benefits.

Try this: After I start my workout, I will do a listening-based brain game while walking or stretching.

Replace bedtime scrolling with mental training

Brain training exercises, especially ones that focus on memory or relaxation, are healthier ways to unwind.

Try this: After I get into bed, I will play a memory game for five minutes.

Making brain training effortless

The key to real cognitive improvement isn’t training harder—it’s training smarter. When brain training becomes automatic, you’re far more likely to stay consistent, and consistency is what leads to lasting cognitive gains​. In fact, research shows that regular cognitive training can improve memory, focus, and processing speed, but only if done consistently over time​.

Want to make brain training part of your day without extra effort? The Elevate app is designed for exactly that, with quick, engaging exercises that fit seamlessly into your routine. Download Elevate today and turn brain training into a habit that sticks.