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Writer's pictureErica Codi

The Science of Habit Stacking for Wellness Success

Updated: Dec 8

Building healthy habits is key to achieving long-term wellness, but making those habits stick can often feel like an uphill battle. Enter habit stacking, a scientifically backed strategy that simplifies the process by pairing new habits with existing ones. This technique leverages your brain's natural tendency to link behaviors, making it easier to establish sustainable routines that enhance your wellness journey.


What Is Habit Stacking?

Habit stacking is a concept popularized by James Clear in his book Atomic Habits. The idea is simple: instead of creating entirely new routines, you "stack" a desired habit onto an already-established one. By anchoring a new habit to something you already do daily, you reduce the mental energy required to remember and execute it.

For example, if you want to start meditating, you might pair it with your morning coffee: "After I pour my coffee, I will meditate for two minutes." The existing habit acts as a cue for the new one, embedding it naturally into your routine.


Why Does Habit Stacking Work?

Habit stacking works because it capitalizes on your brain's associative memory. When two actions are repeatedly performed together, your brain begins to associate them, making the new habit feel automatic over time.

Key benefits include:

  • Simplicity: It eliminates the need to create a brand-new routine from scratch.

  • Consistency: It ties the new habit to an already-established behavior.

  • Momentum: Small successes from stacking habits build confidence and motivation.


How to Start Habit Stacking

  1. Identify Your Anchor Habits

    • Make a list of habits you already do daily, such as brushing your teeth, drinking water, or checking your calendar.

  2. Choose a New Habit

    • Pick a wellness habit you want to establish. Start small to make it manageable (e.g., one minute of stretching or journaling three things you’re grateful for).

  3. Create a Simple Statement

    • Use the formula: After [current habit], I will [new habit].

    • Example: "After I brush my teeth at night, I will do 10 deep breaths."

  4. Start Small and Build Gradually

    • Begin with habits that take under two minutes to complete. Once these become second nature, you can build on them.


Habit Stacking Examples for Wellness

Here are practical ways to incorporate habit stacking into your morning, afternoon, and evening routines:

Morning:

  • Anchor: Pouring your morning coffee.New habit: Write down one intention for the day.

  • Anchor: Brushing your teeth.New habit: Do 10 squats or stretches.

  • Anchor: Checking your phone notifications.New habit: Spend one minute practicing gratitude before opening any apps.

Afternoon:

  • Anchor: Sitting down for lunch.New habit: Take three mindful breaths before eating.

  • Anchor: Returning to your desk after a meeting.New habit: Drink a glass of water.

  • Anchor: Walking to the restroom.New habit: Do a quick body scan to release tension.

Evening:

  • Anchor: Turning off the TV.New habit: Write in a gratitude journal.

  • Anchor: Washing your face.New habit: Practice affirmations while looking in the mirror.

  • Anchor: Getting into bed.New habit: Read one page of a wellness or self-improvement book.


Overcoming Common Challenges

  • Forgetting to Do the Habit:Use visual reminders or set alarms to reinforce the connection until the habit becomes automatic.

  • Feeling Overwhelmed:Start with just one habit stack at a time. Focus on consistency rather than perfection.

  • Losing Motivation:Celebrate small wins to stay motivated. Even a tiny habit done daily contributes to big changes over time.


The Power of Compound Wellness

Over time, habit stacking creates a ripple effect: small, consistent changes compound into significant wellness improvements. By anchoring new habits to your existing routines, you can effortlessly integrate wellness into your daily life and create a lifestyle that supports your health and happiness.

Start today by identifying one habit you’d like to stack. Remember, success is built one small step at a time. What habit will you add to your stack? Let us know in the comments!


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