The Power of Habit Stacking: Building a Robust Wellness Routine One Small Step at a Time

Want to change your wellness routine and make lasting changes to your life? Habit stacking might be the answer. This tool allows you to build a wellness routine by stacking new healthy habits onto your existing ones.

This approach doesn’t only help to create consistency but also reduces decision fatigue so you can maintain good habits over time. Let’s learn the more benefits and pathways to habit stacking!

What is Habit Stacking and How Is It Different From Traditional Approaches

Habit stacking is a powerful tool that uses existing habits to build new ones. Unlike traditional approaches, habit stacking uses the strong neural connections you already have, so it’s easier to adopt and maintain new behaviors.

It’s often used as a comprehensive trauma relief solution as it helps people stick to self-care routines without forcing healthy habits onto themselves. Instead, these healthy habits are naturally acquired and become a normal part of life. 

Cues, Routines, and Rewards in Habit Formation

Habit formation has three key components:

Cues: Triggers that prompt a behavior

• Environmental stimuli
• Time of day
• Emotional states

Routines: The behavior or action

• Specific, actionable steps
• Consistent repetition

Rewards: Positive reinforcement

• Immediate gratification
• Long-term benefits

Cues trigger your behavior, routines are the actions you take, and rewards reinforce the habit. In habit stacking, you use an existing habit as the cue for a new one. For example, after brushing your teeth (cue), you do 10 push-ups (routine) and then feel good (reward). 

How to Use Habit Stacking in Daily Life

1. Find Existing Habits to Anchor To

To start habit stacking, identify strong, consistent habits in your daily routine:

• Morning rituals (e.g., brushing teeth, making coffee)
• Work-related activities (e.g., checking emails, lunch break)
• Evening routines (e.g., changing clothes, dinner prep)

Choose habits that happen regularly and reliably as anchors for new behavior. These existing habits are triggers for the changes you want to make and will increase the chances of success.

2. Choose Small, Manageable New Habits to Stack

You should with something:

1. Specific and actionable
2. Quick to do (30 seconds to 2 minutes)
3. Aligned with your wellness goals

Examples:

• Three deep breaths after pouring your morning coffee
• 1 minute of stretching before sitting down to work
• Drinking a glass of water before each meal

By starting with one or two new habits, you won’t overwhelm yourself. Once the first habits become more automatic, you may add your other goals. 

3. Create a Habit Stacking Plan

Create a plan for your habit stack, using the formula “After [current habit], I will [new habit].”

• Write down your existing habit (anchor)
• Set the new habit you want to stack
• Set a specific time and location for the habit stack
• Prepare any necessary materials in advance
• Track daily and adjust regularly

Remember, it takes time for new habits to become automatic, so be gentle and patient with yourself. 

Habit Stacking Challenges

Habit stacking isn’t always smooth sailing. You’ll hit obstacles that can derail your progress. Here’s how to overcome common challenges and stay on track:

Dealing with Motivation Fluctuations

Motivation ebbs and flows, so it will affect your habit-stacking success. To combat motivation dips:

• Set clear, achievable goals to stay focused
• Celebrate small wins to boost morale
• Use visual reminders to reinforce your commitment
• Find an accountability partner
• Be kind to yourself when you slip up

Remember, consistency beats perfection. Even on low motivation days, doing a simplified version of your habit stack will keep you on track.

Dealing with Disruptions to Your Routine

Life’s unpredictability can disrupt your carefully planned habit stack. To stay adaptable:

• Create contingency plans for common interruptions
• Have a minimal habit stack for busy days
• Practice your habit stack at different times
• Review and adjust your stack regularly
• Use technology like wellness assistant HeyZen who will already have your mindful routine prepared for you; so you won’t need to spend extra energy on remembering the details of your routine or even making it up. 

Examples of Habit Stacks for Mental Wellness

Here are three habit stacks for different parts of your day to boost your overall well-being.

Morning Habit Stack for Mental Clarity

Start your day with a habit stack for mental clarity:

• After your alarm goes off, take three deep breaths
• While making coffee, meditate for 2 minutes
• After pouring coffee, write three things you’re grateful for
• While drinking coffee, read an inspiring quote or article
• Before leaving for work, review your daily goals

This stack combines mindfulness, gratitude, and goal-setting to set a positive tone for your day.

Workday Habit Stack for Stress Relief

Add stress-reducing habits to your workday:

• After sitting at your desk, adjust your posture and take a deep breath
• Before starting a new task, 30 seconds of desk stretching
• Every hour, 2 minutes of walking or quick exercises
• Before lunch, 1 minute of mindful eating
• After completing a big task, take a moment to acknowledge yourself

This stack helps you reduce physical tension and promotes movement throughout your workday.

Evening Habit Stack for Better Sleep

Create an evening routine for better sleep:

• After dinner, turn off the lights and reduce screen time
• While brushing your teeth, write down three good things from your day.
• After changing into PJs, 5 minutes of gentle yoga or stretching
• Before getting into bed, write down three things to do tomorrow
• In bed, 2 minutes of deep breathing or progressive muscle relaxation

This stack helps you unwind, reflect on your day, and prepare your mind and body for sleep.

Conclusion

Habit stacking is a powerful way to build your wellness routine. It makes healthy habits simpler and more sustainable over time. Start small, choose specific habits, and be patient as you build your stack. With consistency and adaptability, you’ll build a robust wellness routine that will boost your overall health and wellbeing. Try habit stacking and watch small daily changes add up to big changes in your life!