The Power of Habit Stacking: Building a Sustainable Daily Routine
Have you ever set out to build new habits, only to find yourself overwhelmed or falling off track? You're not alone! The truth is, creating lasting change often feels challenging because our brains are wired for efficiency—meaning they naturally resist change. But there’s good news: with a strategy called habit stacking, you can seamlessly weave new habits into your routine, making them easier to adopt and maintain.
Habit stacking involves attaching a new habit to an existing one, creating a flow that makes the new habit feel automatic over time. This method leverages the power of routines you already perform daily, allowing you to create a domino effect for positive change.
How Habit Stacking Works
The key to habit stacking is to pair your desired habit with something you already do consistently. For example, brushing your teeth, brewing coffee, or commuting to work can serve as anchors for new habits.
Here’s the formula:
"After [current habit], I will [new habit]."
For example:
While I brew my morning coffee, I will drink a glass of water.
After I brush my teeth at night, I will stretch for five minutes.
By tying new habits to established ones, you're reducing the mental effort needed to build routines.
Daily Habits You Can Stack
Here are some health-focused habits you can integrate into your day, paired with suggestions for stacking:
Hydration Reminder
Stack: After I make my bed in the morning, I will drink a glass of water.
Why: Starting your day hydrated boosts energy and supports overall health.
Stack: After I finish my breakfast, I will do 10 minutes of stretching, walk or light yoga.
Why: Movement helps improve circulation, flexibility, and mental clarity.
Stack: Before I shower in the evening, I will dry brush my skin.
Why: Dry brushing supports lymphatic drainage and skin health.
Stack: After I unload the dishwasher, I will plan tomorrow’s meals.
Why: Planning ahead ensures balanced meals and reduces decision fatigue.
Stack: After I pour my morning water, I will take my supplements.
Why: Anchoring supplements to a daily ritual makes consistency effortless.
Stack: After I sit at my desk in the morning, I will write down three things I’m grateful for.
Why: Gratitude practices can shift your focus and improve mental well-being.
Stack: After I set my alarm at night, I will meditate for five minutes.
Why: Meditation calms the mind, preparing you for restful sleep.
Tips for Successful Habit Stacking
Start Small: Focus on habits that take only a few minutes. Once they become routine, you can expand them.
Be Specific: Clearly define when and where the habit will occur. Vague plans like “I’ll work out more” are harder to follow.
Celebrate Wins: Acknowledge your progress, no matter how small. Positive reinforcement helps habits stick.
Adjust as Needed: If a habit stack doesn’t flow naturally, tweak it. Flexibility is key to success.
Why It Matters for Your Health
Building habits isn’t just about checking boxes—it’s about creating a lifestyle that supports your well-being. Many health struggles, from fatigue to hormonal imbalances, can be alleviated by consistent, small changes. Habit stacking makes these changes feel manageable, giving you the tools to reclaim your vitality over time.
Your Next Step
Ready to stack some habits and elevate your health? Begin by identifying a few habits you already perform daily and think of one small health action you’d like to add. Stack them together and see how your life transforms.
If you're looking for personalized support in building habits or optimizing your health, schedule a session with me here. Together, we’ll create a plan that fits seamlessly into your lifestyle!
Dee Davidson is a Functional Health Practitioner, hormone health expert, and advocate for personalized health and integrative care. With a focus on functional health and functional nutrition, Dee provides bio-individualized solutions to help clients restore balance. To learn more about how functional lab testing, functional medicine, and a holistic health approach can support your wellness journey, listen to her Confidently Balance Your Hormones podcast or schedule a discovery call at ConfidentlyLoveYourself.com.