Habit stacking for health and fitness
Habit stacking is the process of slowly pairing an established habit with a new one to create transformation over time. For example, if you’re already going for daily walks, why not try adding a five minute guided mediation while doing so?
A big part of what habit stacking refers to is having discipline. That can manifest in a lot of ways, but whatever a person is doing, having discipline is what ensures it gets done.
The power of a focused mindset
Habit stacking requires a lot of work to build, hone, and adhere to routines, but it’s important to recognize that we’re also human. There are days we don’t feel like doing it. In these times, try slogans that motivate you. If you’re looking for an excuse to skip the gym, you might use, “I’m a person who goes to the gym when I don’t feel like going to the gym.” But it’s also important to listen to your body’s needs.
For anyone who wants to make changes this year but feels overwhelmed or fears failing, try embracing the process. Transforming your life in 2026, whether that means adopting a plant-based diet to improve your heart health or focusing your workouts on improving your metabolic fitness, happens one step at a time.
Habit stacking for all levels
Ready to get stacking? Whether you’re a newbie or a habit-changing pro, this guide will help you make positive changes more easily.
| Level | Formula | Example |
|
beginner |
After/before [current habit], I will [new habit]. | After I make tea in the morning, I will journal for 5 minutes. |
|
intermediate |
After/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. | Before I close my laptop for lunch, I will spend five minutes listening to a guided meditation. After I finish my lunch, I will take a 15-minute walk before I return to work. |
|
advanced |
After/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. After [new habit 2], I will [new habit 3].
Repeat another chain of habits in a different part of the day. |
After I take my vitamins in the morning, I will put on my workout clothes. After I get dressed, I’ll go for a 20-minute run. After my run, I’ll drink a glass of water.
After I eat dinner, I will wash my dirty dishes. After the dishes are clean, I will wipe down the kitchen. After the kitchen is clean, I will do 15 minutes of yin yoga. |
by Karli Petrovic
