Breakfast to Bedtime: Habit Stacking for Better Health

Changing your lifestyle starts with changing your habits.
Small daily actions create powerful, long-term transformations.

Habit stacking links a new habit to something you already do daily.
This method makes healthy habits easier and more consistent.

What Is Habit Stacking?

Habit stacking means pairing a new action with a current routine.
You use an existing habit as a trigger for the new one.

For example, when you eat breakfast every morning, you could walk right after.
Soon, walking after breakfast will feel automatic.

When you grab your coffee mug, take your supplements too.
Placing them beside your mugs makes this an easy reminder.

Here are habit stacking ideas you can start today:

When you eat breakfast, prep for the next day. Portion oats and make a shake to grab and go.
When you drink coffee, take your supplements while it brews. Keep them beside your mugs for a reminder.
After you clear your breakfast plate, go for a short walk immediately after.
When you refill your coffee or tea, pour a glass of water before drinking more.
When you brush your teeth at night, journal for two minutes immediately afterward.
When you prep dinner, chop extra veggies or portion protein for tomorrow’s meals.
When you get ready for bed, lay out workout clothes for your morning session.
When you are sitting at a red light, floss your teeth.
When you get the mail, take a five-minute walk before going inside.

Your brain connects the new habit to something you already do.
This makes starting easier and helps the habit stick longer.

Choose one or two small stacks from the list.
Repeat them daily until they feel automatic.
Then, add more habits gradually.

Try stacking habits like:

The possibilities are endless—keep building. Love to hear your ideas for habit stacking. Add them in the comments. -Coach Leanne

Leanne Kolbe, CNM, CFT

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