By now you all know that my approach to health is to make small, do-able changes that lead to long term results. We all know how crash diets and majorly overhauling your life in the short term rarely “sticks” in the long haul. Fast and furious approaches most often lead to fast and furious results- yes, you’ll see a quick response, but it’s a proverbial flash in the pan. Those approaches have their place (if they’re safe- do your homework first!); I often bump up my movement and weight training and clamp down on my nutrition before weddings or reunions, or when I’m a keynote speaker at an event. But after the big day, I go back to my old habits and those quick results are just that- they’re quick to leave once I’m back to my typical lifestyle plan.
For more long term shifts in lifestyle, we need to focus on making changes that we can sustain, resulting in benefits that will last. There are SO MANY options out there, and they all work for some people and don’t work for others. We just need to implement a plan that works for you.
Today I’m highlighting “habit stacking.” The name is pretty self-explanatory: you stack a new habit that you’re trying to form with a habit that you already have. The thought is that you’re already doing something automatically already- this is the habit you don’t have to think about, you do it without planning, it’s already scheduled into your routine. This could be brushing your teeth, enjoying a morning coffee before starting your day, or scrolling through social media posts. You take that automatic habit and “stack” the new habit along with it. When you do one you do the other.
Let’s say you want to improve your sleep habits. You want to stay off of your phone prior to bedtime (see my post on sleep procrastination HERE for more help with that!). You can take your current habit of brushing your teeth before bed, and stack your new habit on top. When you go to brush your teeth, you put your phone in a place away from your bed (maybe a dresser across the room, or even in another room entirely). Once it’s set down, you don’t pick it up until the next day. And it’s not easily accessible as you tuck yourself into bed.
Right now I’m using habit stacking to bump up my NEAT (see my post on that HERE) by increasing my daily step count. I spend a lot of time on my laptop researching and creating content and scrolling social media and looking for inspiration for my crafting projects. The amount of time that I sit with my laptop each day is staggering. I’ve decided to stack my laptop habit with a new movement habit. I bought a tabletop for my treadmill, and if I want to use my laptop, I have to be walking on my treadmill. Slow pace, nothing that’s going to increase my heart rate a ton or leave me breathless. I’ve deemed this my “Scroll and Stroll”. If I’m scrolling, I must be strolling.
Other examples could be stacking your morning coffee time with practicing mindfulness (more on implementing mindfulness HERE), stacking your dinner preparation time with a new squat or lunge challenge, or stacking your daily shower with some deep breathing exercises. Last year I paired my “get my son off to school” routine with a “we’re walking more” goal. On the two days a week that I’m in charge of bringing my son to school, I walk him there and walk to pick him up. It’s become second nature, and we both benefit from some outdoor time together. We also have the added accountability from my dog, who LOVES her longer walk, and will NOT let us skip it!
What new habit do you want to form? Think about where can that fit into your current routine. How can you stack it with something you like to do? Stacking a new habit with a current one that’s pleasant and enjoyable will give you an even better chance of success.
As always, I’m here to help! If you could use a quick couple of minutes with me to create your habit stack, or if you want a full consultation with a complete lifestyle plan, I’m here for you! Reach out HERE to get started- we can do this!!
Blessings,
Melanie
