What is the secret to sticking to healthier habits? Habit stacking!
Have you ever promised yourself you’d start drinking more water, stretching in the morning, or practicing mindfulness—only to forget by the second day? You’re not alone. Building new habits can feel overwhelming, but there’s a trick to making them stick: habit stacking.
What is habit stacking?
Think of habit stacking as coming home and taking off your bra after work. Instead of trying to force new routines into your day, you attach them to something that’s already a habit. It’s like using an existing train track to reach a new destination rather than laying down all-new tracks.
For example:
- Want to drink more water? Take a sip every time you check your phone.
- Trying to improve posture? Straighten your back when you stop at a red light.
- Need more movement? Do a quick stretch right after brushing your teeth.
These small changes take almost no extra effort but can lead to major improvements over time.
Why does habit stacking work?
The biggest challenge with forming new habits is remembering to do them. Habit stacking makes it easier because your brain is already wired to complete the first habit—so tagging on a new one doesn’t feel like a huge effort. Plus, when habits are tied together, they start feeling automatic, reducing the need for willpower.
- Do more with less effort using built in reminders.
- Helps keep things simple by creating consistency.
- Reduces stress while building habits on existing neural pathways.
- Improves focus and memory while being personal and adaptable to any lifestyle.
Habit stacking can be especially beneficial for those with ADHD.
Habit stacking around the world
This is not a new concept. Many cultures have seamlessly incorporated healthy habits into daily routines for centuries.
- Japan: The traditional tea ceremony isn’t just about drinking tea—it’s a mindful ritual. It’s a great time to add deep breathing or a moment of gratitude.
- Mediterranean Cultures: Meals are often a time for connection. You can use this time to practice mindful eating or express gratitude before eating.
- India: Morning yoga and meditation practices, like Sun Salutations, are perfect for adding an intention-setting habit.
How to start habit stacking
- Pick a Habit You Already Do: This could be drinking coffee, washing your hands, or even turning off your alarm.
- Choose a New Habit to Add: Something small, like taking a deep breath, stretching, or writing down one thing you’re grateful for.
- Pair Them Together: Right after pouring your morning coffee, drink a glass of water. Before checking emails, do five deep breaths.
- Keep It Simple: The easier, the better! Starting small increases the chances that you’ll stick with it.
My habit stacking routine journey
I’ve found that one of the best ways to integrate movement into my daily routine is through habit stacking with chores. Instead of feeling like I need to set aside extra time for cardio, I make it a natural part of what I’m already doing.
- Pick a Habit You Already Do: I do chores like laundry, dishes, cooking, cleaning, and walking my dog every day.
- Choose a New Habit to Add: I wanted to get more physical movement into my day, specifically more cardio.
- Pair Them Together: While cleaning, I put on some music and dance my way through doing chores. When I walk my dog, I turn it into a brisk walk or incorporate lunges along the way.
- Keep It Simple: The easier, the better! By turning chores into mini workout sessions, I increase my movement without needing to schedule extra gym time.
The best part? I don’t even notice I’m working out because I’m having fun in the process. Over time, this habit stacking approach has helped me stay consistent and active without feeling like I need to add another commitment to my schedule.
Make habit stacking work for you
You don’t have to overhaul your life to see results. Just start small. Add a wellness habit to something you already do, and before you know it, these little steps will add up to big changes.
So, what habit are you going to stack first? Let me know in the comments!
Do you want guidance in crafting a habit-stacking approach that feels natural and aligned with your personal and cultural identity? Let’s connect. Contact me here.
I have to drink more water but have a bad habit of not doing so. Your trick to remember to incorporate more water is so simple yet effective. I feel like I could definitely drink more water now because I check my phone often !
@Sange, Yay! You will definitely hit your goal of drinking more water in that case :). It is a simple and effective approach. You got this!