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When’s the last time you forgot to brush your teeth in the morning?
Like- Never, right? You don’t need to write it down or put in on your calendar. You don’t need to pump yourself up. You just do it.
That’s the power of habit.
Now imagine if things like meal prep, tracking your food, getting more steps, or exercising felt just as automatic. That’s where habit stacking comes in—and it’s one of the simplest ways to build lasting change without relying on willpower or trying to “do it all.”
Habit stacking is exactly what it sounds like: you take a habit you already do regularly (like brushing your teeth, brewing coffee, or turning off your alarm) and you stack a new habit onto it.
Because it’s tied to something already wired into your brain, the new habit is easier to remember and more likely to stick.
It’s not about adding more to your plate. It’s about layering in things that support your goals in a way that doesn’t feel overwhelming.
No decision fatigue: You don’t have to think about when to do it—it’s built into what you’re already doing.
No motivation needed: It becomes part of the flow of your day.
Small wins stack up: The goal isn’t to overhaul your life overnight—it’s to create a rhythm of habits that support your goals.
Here are a few simple (but effective) habit stacks you can start right away:
After I brush my teeth, I’ll do 10 air squats.
While my coffee brews, I’ll drink 8 ounces of water.
After I eat dinner, I’ll prep lunch for tomorrow.
After I put my work bag down, I’ll take the dog for a 15 minute walk.
You don’t need to do all of these or any of these. Pick one that makes sense for you. Start there. Build on it.
Don’t stack something new onto an unreliable habit.
Don’t go too big. (Doing 50 pushups after brushing your teeth isn’t likely to last.)
Don’t expect instant magic. It’s called a practice for a reason. You're going to screw up. Get good at picking up where you left off instead of starting over.
Pick one habit you already do daily
Think: brushing your teeth, pouring coffee, putting on shoes, etc.
Choose a new habit that supports your goals
Something small and specific—like doing 10 squats, drinking a glass of water, logging your food, etc.
Write your stack like this:
After I [current habit], I will [new habit]. Pro tip: if you're using the tooth brushing habit to stack, write the new habit on a sticky note and tape it to your bathroom mirror.
Try it for a week. Then adjust.
Change doesn’t have to mean chaos.
The secret to success isn’t overhauling your life—it’s making small things easier to do, more often.
If you’re ready to feel better, move more, and eat like someone who gives a damn about their future...but you don’t know where to start?
Start here. Start small.
And if you want a coach to help you figure out what to stack and where to start, we’ve got you. Members- shoot us a message and we'll set up a goal setting session.
Not a member yet? 👉 Click here to get started