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Unlock the Power of Habit Stacking

Writer's picture: Stacey MurtaghStacey Murtagh

Often when we think about improving our health it can feel overwhelming, thinking that we have to make drastic lifestyle overhauls, but this doesn’t have to be the case. Making small, consistent adjustments can lead to significant rewards over time. By leveraging strategies like habit stacking, you can easily add new behaviours into your daily routine without disruption.


The Power of Small Changes

Small changes may seem insignificant, but they really help build momentum. Research shows micro-habits—tiny, manageable actions—are easier to maintain and more sustainable than big sweeping changes.


Habit Stacking: A Simple Strategy

Have you heard of Habit stacking? Made popular by James Clear author of Atomic Habits - Habit Stacking involves pairing a new habit with an existing one. This makes the new behaviour feel natural and easier to stick with. Here are some easy ways you can start to think about habit stacking to build a new behaviour to an existing one.


How to Build a Habit Stack:

  1. Identify current routines: List daily habits like brushing your teeth or making coffee.

  2. Pair a new habit: Attach a small, specific action to an existing habit.

  3. Keep it simple: Ensure the new habit is easy and quick to perform.

  4. Be consistent: Repeat the stack until it becomes automatic.


Here are some examples to help you get started:


1. Move More

  • Stack this Habit: While waiting for the kettle to boil, do 10 squats or stretch.

  • Reward: Boosts energy and flexibility in minutes.


2. Eat Healthier

  • Stack this Habit: After sitting down for lunch, add a side of fresh fruit.

  • Reward: Increases your daily fibre and vitamin intake.


3. Practice Gratitude

  • Stack this Habit: After brushing your teeth, write one thing you’re grateful for.

  • Reward: Enhances mood and reduces stress.


4. Sleep Better

  • Stack this Habit: When charging your phone, switch it to "Do Not Disturb or Airplane mode.”

  • Reward: Promotes restful, uninterrupted sleep.


5. Stay Hydrated

  • Stack This Habit: After waking in the morning, drink a big glass of water. Try having a bottle with you and set calendar reminders throughout the day to hydrate.

  • Reward: Supports digestion, energy, and skin health.


Achieving Goals Without Interrupting Life

Small changes require minimal effort and blend seamlessly into daily routines. Focus on one or two habits at a time, celebrate small wins, and stay flexible if life gets busy. It’s important to be kind to yourself when creating any changes to help improve your lifestyle.


Why Small Changes Work

Small habits create a ripple effect: drinking more water might inspire healthier eating, which leads to more energy for exercise. Over time, these small adjustments compound into substantial health improvements.


Transforming your health doesn’t have to be overwhelming. Small, intentional changes paired with habit stacking can lead to lasting benefits. So, get started today, and watch how tiny shifts can make a big difference.

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