Image credit: Stefan Ionita
How to use the routines you already have to make new healthy habits easier to stick to
Starting a new habit doesn’t have to mean overhauling your entire routine. Habit stacking is a simple technique that helps new behaviours become part of your day by attaching them to habits you already do automatically.
Popularised by James Clear in Atomic Habits (and originally coined by S.J. Scott), it’s one of the easiest ways to make healthy habits stick.
How to habit stack
The formula is simple:
After/Before [CURRENT HABIT], I will [NEW HABIT].
Your existing habit becomes the reminder for your new one, making it much easier to remember and repeat.
Try these examples:
- After I brush my teeth, I will do 10 squats and 10 calf raises.
- After I eat lunch, I will drink a glass of water.
- After I finish the gym, I will eat a piece of fruit.
- As soon as I get out of bed, I will make my bed.
- Before I open my laptop, I will take three deep breaths.
The key is to start small. A habit that takes one or two minutes is far easier to repeat consistently than one that requires a big time commitment. Once it becomes automatic, you can gradually build on it.
Why it works
Habit stacking removes the need to rely on motivation. By linking a new behaviour to something you already do every day, you’re more likely to remember it and repeat it until it becomes second nature.
Small actions, repeated consistently, often lead to the biggest long-term changes.
Image credit: Generated by AI
Key takeaway
The easiest habits to build are the ones connected to routines you already have. Start with one small habit, repeat it daily, and let consistency do the hard work.
Your wellbeing, your way
Healthy habits don’t have to be complicated. Whether you’re looking to move more, improve your nutrition or prioritise recovery, WHEREFIT gives members access to thousands of wellbeing offers that can easily become part of your everyday routine.