Everything You Need to Know About Habit Stacking

“Motivation is what gets you started. Habit is what keeps you going” - Jim Rohn

It’s the start of a new month and you’ve never been more ready to begin your healthy lifestyle journey. Your pantry and refrigerator are full to the brim with every color of the rainbow and your gym membership is officially active. Everything is going exactly as planned. But Monday morning hits, and changes to your new schedule surprise you from every direction. Your kids have a delayed start at school, you forgot an important ingredient for your new dinner recipe, and your afternoon work meeting ran late. 

Changing everything about your daily lifestyle overnight is unsurprisingly…not realistic. It’s impossible to stay on track when you’re not considering the challenges everyday life throws your way. Enter habit stacking - the key to building a sustainable healthy lifestyle that keeps you going even during your toughest days. 

Habit stacking is using your already established routine to remind yourself to add something new, thus making it easier to become more comfortable with the changes you’re trying to incorporate into your life. For example, take something simple in your everyday routine like waking up to the ring of your alarm. Instead of grabbing your phone and scrolling through Facebook, immediately get up and make your bed. Something even as little as this, helps you create a strong base routine that you can build off of and expand on in the future. As you begin to make gradual changes, keep in mind that it generally takes 21 to 28 days to create a new habit - meaning that the first 3 to 4 weeks is the toughest. Only once you cross that 3 0r 4 week period do things start to get easier as the task then becomes a fully formed habit.

Habit stacking is completely customizable to your current routine and helps you thoughtfully plan out and achieve your future goals. There are so many different ways to begin incorporating habit stacking into your life, but here are five of my favorite examples that are perfect for beginners:

1) As you make your bed in the morning, drink an 8oz glass of water.

Drinking a glass of water first thing in the morning, on an empty stomach, is a great start to meeting your daily hydration goals. Add this new habit to something you’re already doing in the morning, like making your bed before getting ready for work. Staying hydrated is essential for your overall health and benefits the skin and digestive system, as well as protects your organs and tissues. Starting off your morning with H20 is a gentle reminder of all of these great benefits!

2) While your coffee is brewing in the morning, write down 3 goals you want to achieve throughout the day.

Setting your intentions for the day is crucial for success, and what better time to write them down then when your home is filled with the scent of brewing coffee! Write your daily goals in your journal, on a sticky note, or even in the notes app on your phone. Whatever you choose, make sure your written goals are easily accessible and are in a visible spot to remind you of your intentions during the day. Your goals should be simple and realistic to start, but more challenging as you adjust to your new routine. 

3) After work, when you check your mailbox, add a 20 minute walk around the block.

If you cannot fit a regular workout schedule into your daily routine, finding a little extra time during your day to get your body moving for even 20 minutes is a great starting point. As you check your mailbox, add a little extra time to go for a walk around your neighborhood! 

4) As you’re enjoying your night time skin care routine, reflect on your three established goals.

Remember those three goals you wrote down in the morning? It’s time to reflect! Pick a time during the evening when you have the chance to focus on your thoughts. Set down your phone and reflect on your day, the initial goals you set, and what you are thankful for. Hold yourself accountable for what you were able to accomplish and re-adjust your goals for the next day!

5) When you pack your lunch for the next day, stretch your body for 15 minutes.

End the day on a high note by stacking 15 minutes of movement on top of your prep for the next day. You can craft a simple routine that works best for you: 15 minutes of meditation, a night time yoga session, or a light workout video from your favorite YouTube channel. 

Habit stacking is everything you need for building a functional, healthy lifestyle that lasts forever. Start small, and slowly work your way to becoming comfortable with your new routine! As time passes, you’ll begin to notice how many new things you have incorporated into your lifestyle and how strong your mind and body have become. 

Looking for more ideas to build the perfect habit stacking routine? Check out one of my favorite books, “Atomic Habits” by James Clear or schedule a one-on-one virtual session with Elizabeth Rose Vitality for a personalized plan!

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