Habit Stacking for Success
Are you trying to adopt new, healthier habits? Good for you!
One tried-and-true way to make newly desired habits become routine is called habit stacking. With habit stacking, you connect a new habit to an existing habit. Visualize it as “stacking” one habit on top of another one.
The goal is to tie small, repeatable and beneficial new habits into your existing routine. For example, when you shut off your alarm in the morning, take a moment to stretch your arms, legs, ankles and feet before springing into action. In this example, the healthy habit of stretching is “stacked” onto your existing wake-up routine.
Habit stacking ideas
You can use habit stacking to introduce and build lots of healthy habits within your day.
You can add in physical activity, mindful breathing or even maybe a little extra serenity. For example, when you walk to your mailbox or car, make it a point to take in the sights around you and slowly breathe in the outside air.
Habit stacking can help you build a healthier lifestyle by gradually adding positive habits to your daily routine. (We think this is such a good idea, we dedicated one of our seven Habit Coach videos to habit stacking!)
Consider these other habit stacking ideas.
| When you… | Try this… |
|---|---|
| Wash up in the morning |
Smile at yourself in the mirror. Add in positive self-talk, focusing on your personal strengths and how you’ll best address the day’s challenges. |
| Turn on the morning news | Do 10 toe touches as you listen. Add jumping jacks or arm circles. |
| Get in the car | After you put on your seat belt, take several slow, deep breaths before you start the car. Repeat that deep-breathing technique when you arrive at your destination. |
| Sit down to eat or use a computer | Do a set or two of seated exercises before you begin. |
| Go to work or the store | Look for a safe parking spot farther from the building, so you can get in a few . Or if you take public transit, get off a stop early and walk. |
| Arrive home | Get home in time for active play with your kids or pets. Add in an active chore, like dusting or sweeping a room. |
| Set the table and cook dinner | Play some of your favorite music — maybe even dance while you cook! |
| Turn on the TV in the evening |
March in place for five minutes (or more) before you sit down to watch TV. You can add in some weightlifting while you’re seated. |
| Talk on the phone or listen to a podcast | Stretch any combination of leg muscles: your quadriceps, hamstrings or calves. Add some wall pushups. |
| Go to bed | Put your phone away at least 30 minutes before you go to sleep. Read a book or magazine to quiet your mind, then pray or meditate. See other ideas for good sleep hygiene. |
Be sure to check with your health care team before you try anything that might be challenging for you.
