A new year often brings big plans and lofty resolutions, but let’s be honest — how many of those stick? Instead of aiming for a complete overhaul, what if you could create sustainable health improvements by building on the habits you already have?
*Habit stacking enters the chat* : a simple yet powerful strategy to transform your routines and make better actually habits stick 🙌🏼
So, What is habit stacking?
Habit stacking is the practice of pairing a new habit with an existing one. By linking the two, you use the existing habit’s stability as a cue for the new behaviour. It’s like hitching a ride on a train that’s already running—you’re leveraging something familiar to build something new.
For example:
1. Drink a glass of water right after brushing your teeth.
2. Meditate for two minutes after brewing your morning coffee
3. Stretch for five minutes after putting on your workout clothes.
These small, intentional pairings take advantage of routines already wired into your brain, making it easier to integrate new behaviours seamlessly into your day.
So why do small changes work better than big ones? ⚖️
When we aim too high or try to change too much at once, we often end up overwhelmed and discouraged.
Habit stacking thrives on the principle of starting small. The key is to focus on consistency rather than intensity. A two-minute meditation might not feel transformative at first, but over time, those consistent small actions snowball into meaningful change.
The Neuroscience behind habit stacking 🧠
Here’s where things get fascinating: habit stacking works because it taps into the brain’s natural processes. Your brain loves efficiency.
When you repeat a behaviour consistently, it creates a neural pathway — a sort of shortcut that makes the habit easier to perform without much thought. This is how habits become automatic over time.
When you stack a new habit onto an established one, you’re piggybacking on an existing neural pathway. This reduces the mental energy required to adopt the new habit, making it more likely to stick.
Over time, your brain links the two actions so strongly that performing the first habit automatically triggers the second.
Consistency is key here. The more frequently you repeat the stacked habits, the stronger the neural connection becomes. It’s like building a bridge: every time you perform the habit, you’re reinforcing the structure, making it sturdier and more reliable.
How to start Habit Stacking:
Want to give habit stacking a try? Here’s a simple framework to get started:
⚡️ Identify existing habits: Make a list of daily habits you already perform, such as brushing your teeth, drinking your morning coffee, or checking your email.
⚡️ Choose a new habit: Think of a small, health-focused action you want to incorporate into your routine. Start small—the simpler, the better.
⚡️ Pair them together: Decide when and where you’ll stack your new habit onto an existing one. For example, “After I brush my teeth, I’ll floss,” or “After I pour my coffee, I’ll meditate for two minutes.
⚡️ Use visual reminders: Keep cues in your environment, like a water bottle by your toothbrush or a yoga mat near your bed.
⚡️ Track your progress: Use a habit tracker to celebrate your consistency and identify areas for improvement.
The Power of Consistency ✨
The magic of habit stacking lies in repetition. At first, it might feel clunky or unnatural, but with time, your new habits will integrate smoothly into your routine. By focusing on small, manageable actions and committing to consistent practice, you’re building a foundation for long-term success.
Remember, transformation doesn’t happen overnight. It’s the small, daily decisions that add up to significant change over time. Habit stacking isn’t just a method for building habits—it’s a strategy for designing a healthier, more intentional life.
This year, ditch the all-or-nothing resolutions and embrace the art of habit stacking. Start small, stay consistent, and watch as these tiny changes ripple through your life, creating a healthier, happier you.
Ready to take the first step?
Download our FREE habit tracker and let the transformation begin 🤍🙌🏼
