Let’s face it, change is tough. But what if the secret to building better habits wasn’t about overhauling your entire routine or stressing your willpower? Enter habit stacking: a genius method that helps you weave healthier actions into your day seamlessly. Imagine pairing a quick mindfulness exercise with something you already do, like waiting for your toast to pop up—suddenly, your morning routine feels upgraded without extra effort.

What Is Habit Stacking?

Habit stacking works because it piggybacks on something you already do every day. For example: you stand in line waiting for the elevator every morning, why not use that time to add a quick set of heal raising? You’re already standing there—might as well make it count! Studies, like those published in the Journal of Behavioral Medicine, show that anchoring new habits to existing ones increases consistency and long-term success.

Ready to give it a try? Here are a few easy ways to start: 

1. Positive Affirmations in the Shower

While you lather up, why not lather on some self-love? Use your shower time to say three positive affirmations aloud. Something like, “I am strong,” “I am worth the change,” or “Today will be a great day.” This small act can set a powerful tone for the day ahead. Research from the Journal of Social Cognitive and Affective Neuroscience shows that affirmations activate reward centres in the brain, boosting confidence and reducing stress.

2. Squats While Brushing Your Teeth

Two minutes of brushing? That’s the perfect time for bodyweight squats. Over a week, this adds up to 14 minutes of strength training—effortlessly. Strength training has been linked to longevity and improved metabolic health in numerous studies, including one published in The American Journal of Epidemiology. And let’s face it, your quads will thank you.

3. Walk While Taking Calls

Got a phone call? Make it a walking one. Walking boosts creativity, improves mood, and supports cardiovascular health. Walking increases creative output by up to 60%. So, instead of slouching on the couch, stroll and brainstorm.

4. Gratitude Before Your Coffee

While waiting for your coffee to brew, jot down three things you’re grateful for. Gratitude practices have been shown to improve mental health and even enhance physical well-being, according to research in Psychological Science. So make sure to place your notebook beside the  mug and start the day on a positive note.

5. Deep Breathing at Stoplights

Instead of getting frustrated at a red light, take five deep breaths. A study from Frontiers in Psychology confirmed that deep breathing lowers cortisol levels, reduces anxiety and improves focus. 

6. Meal Prep While Catching Up on Podcasts

Chop, sauté and simmer while listening to your favourite wellness podcast or audiobook. Pairing meal prep with entertainment makes it feel less like a chore and more like “me-time”—and helps ensure you’re eating well throughout the week.

Why It Works

Habit stacking takes advantage of the brain’s love for routine. When you tie a new behaviour to an existing one, you don’t need to rely on motivation or willpower—it becomes second nature. It’s also a reminder that self-care doesn’t have to be grand or time-consuming. Small, consistent actions lead to big results over time.

Your Turn

What’s one habit you can stack today? Maybe it’s adding five push-ups after every bathroom break or meditating for two minutes after setting your alarm at night. Share this with someone who could use a little more ease in their life.