Small Habits, Big Results: Try Habit Stacking!

What is Habit Stacking?

Habit stacking is a behavior-change technique that helps you build new habits by anchoring them to routines you already have.

For example, maybe you make a pot of coffee every morning. Rather than scrolling on your phone or waiting aimlessly while it brews, you could:

• Do a 5-minute meditation
• Do 3 rounds of 20 bodyweight squats
• Run through a quick stretch routine

Coffee is the existing routine. Now you stack a new habit onto it.

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“I never stick to things like this.”

If that sounds familiar, ask yourself this: Are you trying to change too much at once?

Along with trying to exercise more, are you also:

• Changing your diet
• Waking up earlier
• Adding meditation
• Drinking more water
  
  

Trying to add too many new habits at once can overwhelm anyone. When our brains feel overloaded, it’s easy to give up entirely.

Habit stacking works because:

1. You’re building onto routines you already have.
2. It’s designed to be slow and sustainable.
   
   

You’ve probably heard it takes 21 days to build a habit. Try giving yourself 21 days to add just ONE new habit to your day and see how it goes.

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Simple Habits You Can Stack Into Your Day

Here are a few easy ideas to start with:

Bodyweight exercises while waiting for something

• Squats
• Jumping jacks
• Calf raises
• Lunges
• Push-ups (Even elevated on the kitchen counter)
• Plank

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Guided meditation

• Search YouTube for a 5–10 minute meditation
• Try the Calm app (free and paid versions available)

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Journaling

• Google a list of 5–10 minute journal prompts
• Or just write whatever comes to mind:
  
  • A dream you had
  • Plans for the weekend
  • Something that happened the day before

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Quick stretch routine (30 seconds each)

• Reach for your toes
• One arm across your body
• Doorway chest stretch
• Seated hip stretch

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Drink more water

• Drink a full glass while your coffee brews
• Take a few sips before brushing your teeth
• Keep water on your nightstand and drink some when you wake up or before bed

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Start Small

Again, only pick one.

Add it somewhere that makes sense and feels easy. Set yourself up for success by attaching it to a natural moment in your day.

After a couple of weeks, once it feels automatic—like you don’t even have to think about it—add another habit from the list.

Within 2–3 months, you could easily build several new healthy habits into your daily routine.

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Or Create Your Own

You don’t have to pick from this list.

Maybe there’s something you’ve always meant to do but keep putting off:
“I’ll start next week.”

Think about the right moment in your day to attach it to, and give it a try.

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Progress Starts Here

Adding small, positive habits can do more than improve your routine.

It builds confidence.

At the end of the day you can say:
“Hey, I did it. I showed up for myself today!”

It might seem like something small, but those small wins add up. And once you start stacking habits, you'll find yourself asking what’s next?!

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Start Stacking

Use this as your sign to start this week. Stack one small habit onto something you already do in your daily routine. If you do, tell your trainer the next time you’re in the gym. We’d love to hear what you chose and keep up with you and your progress!

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