13/06/2026
THE ART OF HABIT STACKING for Movement Practice
Habit stacking is a super effective strategy popularised by James Clear in Atomic Habits. It works by attaching a new habit (like exercise or movement) to an existing, automatic habit you already do every day without thinking. The classic formula is:
"After (current habit), I will (new habit)."
Or sometimes "Before (current habit), I will (new habit)."
This reduces decision fatigue and makes the new behaviour almost automatic because it's piggybacked on something reliable. It's especially great for building exercise consistency without needing huge blocks of free time.
Here are some practical, realistic examples focused on adding more movement/exercise into daily life:
Morning Routine Stacks
As I brush my teeth (morning or night), I will do 10–15 bodyweight squats
* You're already standing there for 2 minutes and your legs are free, so why not?
While my coffee/tea is brewing, I will do stretches, calf raises, or 10 push-ups against the kitchen counter.
* Turns waiting time (usually 3–5 minutes) into active time.
After I pour my morning coffee, I will do 5 minutes of mobility work (arm circles, hip openers, or spinal mobility).
* Start tiny and build up as it feels natural.
After I get out of bed, I will make my bed (or not) + do 10 deep breaths with overhead arm stretches.
* Sets a positive, movement-focused tone right away.
What else do you already do in your daily or evening routines that you could stack some beneficial movement on top of?
