Small Steps, Big Impact
Changing your lifestyle can feel overwhelming – especially when you’re trying to overhaul everything at once. But what if the secret to long-term health wasn’t in doing more, but in doing things smarter?
Enter habit stacking – a proven method for building new habits by attaching them to ones you already do every day.
What is habit stacking?
Habit stacking is a concept popularised by James Clear in his book Atomic Habits. It works by linking a new habit to an existing one, using your current routine as a trigger.
It’s easier to build on something you’re already doing than to start from scratch. This creates a mental “anchor” that strengthens the new behaviour over time — without needing willpower or motivation.
How it works:
Formula:
After I [current habit], I will [new habit].
Examples:
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After I brush my teeth in the morning, I will drink a glass of water.
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After I make my morning coffee, I will take 5 deep breaths.
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After I put on my sneakers, I will stretch for 2 minutes.
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After I check my emails, I will get up and walk for 5 minutes.
Over time, the new habit becomes automatic — because it’s attached to something you were already doing anyway.
Why habit stacking works:
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It’s simple. No need for a complete lifestyle overhaul.
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It’s specific. Clear actions tied to clear cues = better results.
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It’s sustainable. You build momentum through small wins.
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It’s flexible. Works for mental, physical and emotional wellness.
6 Healthy Habits to Stack Into Your Day:
1. Hydrate First Thing
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After I get out of bed, I’ll drink a full glass of water.
Boosts digestion, energy and alertness.
2. Move a Little More
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After each meal, I’ll take a short walk.
Helps with digestion and clears the mind.
3. Practice Gratitude
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After I turn off my alarm, I’ll think of one thing I’m grateful for.
A powerful way to set a positive tone for the day.
4. Screen-Free Time
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After dinner, I’ll put my phone on silent for 30 minutes.
Encourages rest, presence and mental clarity.
5. Mindful Eating
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Before I take my first bite, I’ll take a deep breath.
Brings awareness to your meals and prevents overeating.
6. Wind Down Better
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After I brush my teeth at night, I’ll write down 1 thing I did well today.
Reinforces self-worth and closes your day on a calm note.
Start small. Start now.
The key to habit stacking is not size — it’s consistency. Start with just one or two new actions, tie them to clear triggers, and repeat them daily.
Over time, these mini rituals build up — helping you form a healthier, more intentional lifestyle without adding pressure or complexity.
Why we love it:
Habit stacking makes wellness accessible for busy people. It meets you where you are, and helps you level up slowly but surely — one tiny step at a time.
Note: This article is intended as general wellness support. For guidance with habit change related to specific health conditions or goals, consult a registered health professional.