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Behavior Stacking for Well being Made Easy

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I believe we’ve all had good intentions the place we need to begin a brand new behavior or attain a brand new purpose, however we battle to observe via with it. (I’ve discovered prior to now that generally I’m too imprecise, and that doesn’t set me up for fulfillment both.) Anybody else ever made a New 12 months’s decision that didn’t final lengthy?

At present I need to get sensible and take a look at how we, as mothers, can stack habits for our well being to take excellent care of ourselves whereas additionally taking good care of our households. Though I deal with well being, you should utilize these ideas for private growth or at work.

Please see this listing as inspiration and don’t attempt to implement these abruptly. I don’t need this to turn into an amazing purpose for you. I don’t even do all of those items each single day, and it’s not my intention to stack all of those habits each time. We’re all wired in a different way so I need to share what others have shared with me and what works for them. To begin, choose one or two habits that strike you or that finest suit your objectives and adapt your day by day routine from there.

What Is Behavior Stacking?

Ever since I had James Clear on my podcast, I’ve been intrigued about optimizing my habits. James is the writer of Atomic Habits, and I discovered a lot from him about behavior stacking.

The concept of behavior stacking is to construct new habits on high of the actions you often do. As a substitute of beginning a brand new behavior from scratch, pair it with a present behavior. Contemplate the belongings you already do most days and how one can add to them.

Every of the titles beneath is what consultants name a “set off.” These are the duties or present habits you’re already doing you can stack one other behavior on high of. They are going to function the cue to begin your new behavior.

Considered one of my largest takeaways from the podcast interview with James is to depart no matter supplies I want from my new behavior out so it jogs my memory to do it. For instance, having my floss subsequent to my toothbrush jogs my memory to floss instantly after I’m performed brushing my tooth.

You additionally should be particular about what your set off is. Don’t vaguely say, “I’d prefer to stroll throughout lunch break.” As a substitute, stack your behavior as “I’ll go for a stroll when my lunch break begins.” See the distinction?

One other imprecise instance is saying, “I need to stretch each day (or stretch extra).” As a substitute, make sure you pair it with one other exercise. You would say, “I’ll stretch my neck whereas I wait for everybody to get buckled within the automotive.”

Right here’s some inspiration that can assist you begin behavior stacking.

Morning Habits

It is best to know that I don’t sometimes do anyone behavior day by day, however I do some mixture of those nearly each morning after I get up for my morning routine.


I’ve lined the well being advantages of getting exterior barefoot and absorbing {the electrical} fees from the earth. Grounding is certainly one of my favourite issues to do early within the morning, typically earlier than everybody wakes up. It’s an effective way to begin my time off in nature.

When it’s chilly exterior, I prefer to drink my espresso whereas I’m getting in my grounding time. Throughout being pregnant, I drank this crimson raspberry tea recipe whereas sitting exterior barefoot. It’s easy to stack a wholesome drink with my grounding behavior.


I really like utilizing my sauna and all of the well being advantages of sweating. If I’m crunched for time, I’ll dry brush after I first get in (earlier than I get all sweaty.) Entering into the sauna is my cue to dry brush. Generally, I’ll take time to observe gratitude whereas I’m contained in the sauna. That’s my set off for me to suppose via all of the issues I’m grateful for.

Castor Oil Packs

Utilizing a castor oil pack in your tummy or liver with a heating pack is simple to do at residence. (Hearken to this podcast to be taught extra.)

Some issues you possibly can stack throughout your castor oil pack behavior are:

In the event you’re actually hardcore, stack any of those habits with a espresso enema as an alternative! As you replenish and maintain it, you’ve about 15-20 minutes to simply lay on the ground or within the tub. Simply hold child wipes close by so you possibly can clear your fingers earlier than you contact something. I’ve even had buddies inform me they’ll do their espresso enema contained in the sauna! I haven’t tried that but since I’ve a barrel sauna exterior.

Bathe Time

Whereas I’m ready for the water to get sizzling, I typically dry brush my pores and skin. Dry brushing is an effective way to flush your lymphatic system. That is my favourite brush set.

A pal advised me she struggles to recollect to water her crops, so whereas ready for warm water, she places an outdated pitcher underneath the bathtub faucet and lets it replenish. This fashion, she offers her crops some love and doesn’t neglect about them! Her set off to recollect is protecting that pitcher by the bathe.

After I get out of the bathe, I’ll use my wave vibration to assist my lymphatic system. If I’ve time, I’ll stand on it whereas blow-drying my hair. I really like how the low-level vibrations assist stimulate my lymphatic muscle tissues and stabilizer muscle tissues.

Every day Habits

Contemplate what your day by day habits already are the place you possibly can stack any well being habits. You’d be shocked at how simple it’s so as to add to your day by day routine.


My pal’s dad boasted that he flosses his tooth whereas sitting in rush hour each weekday. I wouldn’t suggest doing something unsafe like stretching whereas driving, although.

As a substitute of mindlessly listening to the radio, contemplate how one can optimize your listening habits:

  • Hearken to a devotional
  • Hearken to a podcast or audiobook
  • Name a pal or member of the family to catch up (one factor the Blue Zones, teams of people that dwell longer than the remainder of the world, have in frequent is common social connections)


We’ve all needed to wait for somebody or for one thing to begin. Though my first intuition is the unhealthy behavior of grabbing my telephone, I’ve tried to let these moments be a set off for certainly one of these good habits:

  • Take just a few deep breaths
  • Consider three issues I’m grateful for
  • Get just a few steps in whereas ready
  • Stretch whereas pumping gasoline
  • Preserve a automotive vacuum within the automotive and clear it up throughout sports activities observe
  • Preserve just a few playing cards and a pen within the automotive console to write notes to family and friends

You could be shocked at what you’ve sufficient time for.


So many cultures have stunning practices they share earlier than consuming collectively. Science now confirms that many of those practices help digestion by serving to us get into the parasympathetic mode. Contemplate adopting a few of their traditions for your loved ones:

  • When everybody sits down on the desk, take just a few deep breaths
  • Say a prayer aloud
  • Ask everybody to say what they’re grateful for

In the event you’re making an attempt to optimize your well being with dietary supplements, I discover it’s best to recollect to take them with meals if I depart them out on the desk or in a basket close by. Seeing the dietary supplements is my cue to take them.

Night Habits

After dinner, I’ve been experimenting with these totally different habits to maintain my household wholesome. They’re all small wins.

Kitchen Closing Routine

Now that my youngsters are sufficiently old to assist out with dishes, I do different prep work within the kitchen that helps us keep on observe with maintaining a healthy diet. I’ve been capable of have some nice conversations with whoever is doing the dishes too.

I’ll steadily examine my favourite meal planning service, Actual Plans, for what’s on the menu tomorrow and see how I can get forward. I attempt to:

Occasionally, if I do know tomorrow is a full day, I’ll even assemble a casserole and stick it within the fridge so it’s able to go.

I don’t do it each day, however generally I’ll pull out all my dry items for the following day and no matter instruments I’ll want. For instance, if I’m making my coconut flour biscuits, I do know the very first thing I have to do is to throw them within the oven after getting residence. In my prep space, I set out the next:

  • Meals processor
  • Mixing bowl
  • Baking sheet
  • Measuring cups and spoons
  • Dry elements
  • Butter

This fashion, I don’t should rush round after I get residence. This additionally actually helps decrease my stress!

Contemplate what home equipment you possibly can pull out and fill with non-perishable elements the night time earlier than (even including the water will prevent time the following day).

  • Immediate Pot
  • Sluggish cooker
  • Immersion blender
  • Stand mixer
  • Pots and pans

After you end dinner, pack breakfast and lunch for the following day so that you simply aren’t tempted to eat out the following day.

After I shut the kitchen, that’s my cue to placed on my blue-blocking glasses for the night time.

Ingesting Water

If certainly one of your objectives is to drink extra water, you’ll need to set out a glass of water or bottles as cues that can assist you bear in mind to drink it. I prefer to fill a water glass and put a lemon on the counter with a bit reducing board and knife, so it’s simple to do the next morning.

If I’m actually feeling fancy (truly I’m simply making an attempt to get my youngsters to drink extra water), I’ll infuse water in a single day with our favourite flavors.

In the event you don’t have a complete home filter but, take a look at these choices for pitchers, countertop filters, and under-sink choices. After we had a countertop one, I used to be infamous for forgetting to maintain it crammed. If I had recognized about behavior stacking again then, I might need tried a routine like:

  • Dinner
  • Clear up
  • Fill instantaneous kettle with water for espresso within the morning
  • High off water filters so now we have contemporary water tomorrow

Bathtub Time

Identical to with a bathe, I attempt to stack my habits (however not too many so it’s not disturbing as a result of that’s not price it).

Whereas I’m within the tub, I’ve experimented with these well being habits:


I’ve set a bedtime alarm on my telephone for just a few years now to remind myself to get in mattress by 9:30 or 10:00 p.m.

If I don’t take an Epsom salt tub, I hold magnesium oil in my room, so I bear in mind to rub it on.

We steadily do legs up the wall earlier than mattress with our children to assist them wind down. A simple behavior to stack could be to ask them what they’re grateful for to observe gratitude. In case your youngsters are youthful, you possibly can ask this earlier than naptime.

Weekly Habits

Not the whole lot you need to do to enhance your well being must be performed day by day. There are nonetheless huge advantages from doing a little issues as soon as per week. I prefer to rotate what I embrace in my morning routine and exercises.

Contemplate what you would possibly need to add in as soon as per week for higher habits. Take into consideration what your weekends seem like or your husband’s time off and how one can let that be a set off for what you need to add in.

For instance, if you wish to stroll extra however battle to seek out the time, perhaps you’ll resolve that while you get to your youngsters’ sporting occasion, you’ll do one lap across the stadium or observe earlier than you go in.

Contemplate how one can construct your group by inviting individuals over for the next weekend for a meal or simply to hang around. I’m an increasing number of satisfied that Europeans have higher well being outcomes than us as a result of they prioritize spending time with others.

Suggestions for Success

General, I remind myself that every of those tiny adjustments will make an enormous distinction over time. I don’t beat myself up if I miss one time. I simply establish a simpler cue for the brand new conduct I need to do.

As at all times, don’t be afraid to drop a behavior if it now not serves you. Generally you strive one thing and it’s not for you, and that’s okay. For instance, for those who’ve been making an attempt to shed pounds and also you step on the size each morning, it may be discouraging. Contemplate reducing again to weighing your self as soon as per week to avoid wasting time and get extra life like outcomes.

However, some days I want a bit silence on the finish of the day (as a result of relaxation is productive.) One set off for me is that, when my husband will get residence from work and unpacked, I take 10 minutes of silence (even higher if it’s exterior) to clear my head and decompress earlier than dinner so I can proceed to be current with my household.

Lastly, contemplate discovering an accountability companion for those who’re making an attempt to ascertain a brand new behavior. Ship this text to a pal and inform her the one new behavior you need to deal with and that you simply’re going to inform her whether or not or not you’ve achieved it to encourage you to remain on observe.

If you wish to be taught extra, choose up the ebook Atomic Habits: An Straightforward and Confirmed Approach to Break Unhealthy Habits and Construct Good Habits by James Clear, take heed to my podcast with him, or take a look at his website.

One other ebook I’ve heard good issues about is Behavior Stacking: 97 Small Life Modifications That Take 5 Minutes or Much less by S.J. Scott.

Have you ever tried behavior stacking? What’s the one new behavior you’ll strive stacking?

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