Habit Stacking

Fit by Bit

Building a healthier routine does not require big changes. Habit stacking is the practice of adding small, positive actions to habits you already do each day. Over time, these mini steps help you move toward a stronger, more balanced lifestyle.

If your routine has been disrupted by stress or schedule changes, habit stacking can help you reset in a realistic, low-pressure way. Link a new healthy behavior to something that is already automatic. As one habit becomes routine, you can stack on more.

Example: when you turn off your morning alarm, take a brief stretch for your arms, legs, and ankles before starting your day.

Ideas to Try

When you: Brush your teeth

Try this: Do a few squats or calf raises while brushing. Work up to lunges or other movements.

When you: Turn on the morning news

Try this: Do 10 toe touches as you listen. Add a few jumping jacks or arm circles.

When you: Sit down to eat or use your computer

Try this: Start with a short round of seated stretches or gentle exercises before you begin.

When you: Head to work or the store

Try this: Park a bit farther away to fit in extra steps. If you take transit, get off one stop early and walk.

When you: Arrive home

Try this: Spend a few minutes in active play with kids or pets. Add a quick chore like sweeping or dusting.

When you: Turn on the TV in the evening

Try this: March in place for five minutes before you sit. Lift light weights during your show.

When you: Talk on the phone or listen to a podcast

Try this: Stretch calves, hamstrings, or quadriceps. Add a set of wall push-ups.

When you: Set the table or cook dinner

Try this: Play your favorite music and dance while you cook. Move for at least one full song.

When you: Wash up before bed

Try this: End your night with a simple balance or stability exercise.

Discussion Prompt

  • What is one healthy habit you have tried to build that has been hard to stick with?

Frequently Asked Questions

Does this only apply to exercise?

No. Habit stacking works for many areas of life. Add a moment of mindfulness while you brush your teeth, or prep fruit for tomorrow’s breakfast while your coffee brews. The goal is to weave small, meaningful improvements into your daily rhythm.

Credit: Adapted from materials by the American Heart Association.