Women often juggle endless to-do lists, work responsibilities, family commitments, and social obligations. With so much on our plates, prioritizing our health and fitness can feel like another task on an already overwhelming list. But what if there was a way to integrate healthier habits seamlessly into your daily routine without overhauling your entire schedule? Enter habit stacking—a simple yet powerful strategy that can help you take control of your well-being one small step at a time.
What is Habit Stacking?
Habit stacking is a concept popularized by James Clear in his book Atomic Habits. It involves pairing a new habit with an existing one, using the established routine to trigger the new behavior. Instead of trying to create time out of thin air, you “stack” your desired habit onto something you’re regularly doing every day. This method works because the existing habit acts as an anchor, making it easier to remember and perform the new behavior consistently.
For example, if you already brew coffee every morning, you could use that time to stretch or perform a few deep-breathing exercises. By linking the new habit to an ingrained one, you’re likely to follow through.
3 Ways Habit Stacking Can Help You Prioritize Your Health and Fitness
Fit in Movement Throughout Your Day
Many women struggle to carve out a dedicated hour for exercise. Habit stacking allows you to incorporate movement into your existing routines. For example:
- While brushing your teeth, perform calf raises or balance on one leg to improve stability.
- During your child’s naptime, engage in a mini Pilates session or stretch while supervising them.
- Combine morning coffee prep with a few minutes of core work or light stretching.
Incorporate Mindfulness and Stress Management
Habit stacking is a great way to prioritize mental health and reduce stress. For instance:
- While driving to work, listen to a guided meditation or calming music or my favorite a fun audiobook.
- Pair your skincare routine with deep-breathing exercises to relax your mind while caring for your skin.
- Take a 5-minute walk outside during your lunch break to refresh and reset. Fresh air and sunshine can do wonders for mental and physical health!
Strengthen Your Commitment to Self-Care
Habit stacking helps ensure self-care becomes a consistent part of your life, not an afterthought. Ideas include:
- Use the time you’re winding down with a TV show to foam roll or stretch.
- Link putting your kids to bed with taking 5 minutes for yourself to write in a gratitude journal or set intentions for the next day.
- Pair drinking your evening tea with a quick Pilates video from my on-demand library (link)
- Go for a walk and call a friend to chat, or invite someone to join you on a walk or workout class.
Making Habit Stacking Work for You
To get started with habit stacking, follow these simple steps:
- Identify a habit you already do consistently (e.g., brushing your teeth, making coffee, or checking your email).
- Choose a small, actionable health or fitness habit you’d like to adopt.
- Stack the new habit onto the existing one by linking the two activities (e.g., “After I brush my teeth, I’ll do 5 reps each of the Pilates Abdominal Series.”
- Keep it simple and manageable to ensure long-term success.
Prioritizing your health and fitness doesn’t mean reinventing your life. Using the power of habit stacking, you can weave wellness into the fabric of your daily routine. Whether it’s mini Pilates sessions or mindful breathing, these small actions add up over time, creating meaningful change. Start small, stay consistent, and remember—you deserve to take care of yourself as much as you care for others.
Looking for more ideas to integrate movement into your life? Explore my on-demand Pilates library at www.LaurenMarkPilates.com and take the first step toward moving better, getting stronger, and living the life you want. If you want a more hands-on approach, sign up for a Free Intro Consultation for either virtual sessions on concierge Pilates or in-home sessions if you are in the Main Line Philadelphia area.
