Building Better Habits: The Power of Habit Stacking

A Practical Guide to Creating Sustainable Habits with Minimal Effort

Changing how you've been doing things for years, or maybe for your entire life, is hard. If you're someone who reaches for your phone the moment you open your eyes or heads straight to the coffee machine without even thinking about breakfast, you know exactly what I'm talking about. But here’s the thing: change is not only possible, but it doesn’t have to feel like an uphill battle.

Over the years, my morning and evening routines have undergone some major shifts. It didn’t happen overnight, and it didn’t all change at once. Instead, I used a technique called habit stacking, which helped me build new, healthier habits by attaching them to the routines I already had in place and wanted to keep.

What is habit stacking?

Think of habit stacking like building with Lego blocks. Each block represents a habit. When you stack a new block onto an existing one, you’re effectively linking a new habit to an old one - something that’s already a part of your routine. This creates a solid foundation for the new habit to grow on, just like building a sturdy tower, one block at a time.

How does it work?

Habit stacking is all about leveraging the neural pathways you’ve already built through your current habits. When you attach a new habit to an established one, your brain doesn’t have to work as hard to adopt the new behavior; it already has the structure in place. Essentially, you’re using an existing routine to trigger a new one, making it easier to stick with it over time.

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When to do it?

The start and end of your day are the perfect moments to implement habit stacking, simply because these times are already naturally habitual. Your body is already in the rhythm of doing certain things, so it’s easier to weave new habits into these already-established routines. Whether it's adding a few stretches after brushing your teeth or swapping a quick scroll on your phone for a few minutes of meditation, starting (or ending) your day with purpose can create a positive ripple effect.

Ready to try it?

What’s one habit you’ve been meaning to add to your day? Take a moment to think about how you could stack it onto something you’re already doing. Maybe it’s drinking a glass of water after your morning coffee, or journaling for five minutes before bed. I’d love to hear about the habit you’re stacking and how it’s working for you!

The Bigger Picture

By making small, intentional changes to our daily routines, we create lasting shifts in how we feel and function, physically and mentally. It’s not about overhauling everything at once; it’s about progress, one step at a time. With habit stacking, the goal is to cultivate a daily rhythm that feels supportive, sustainable, and ultimately empowering.

In case you missed my previous Wholesome Wednesday article:

Thank you! ✨

A heartfelt thank you to everyone who supports my work here on Substack.

✨ P.S.

If you know someone facing health challenges related to blood sugar balance, hormonal or metabolic issues, or someone looking to take an active role in their health journey—or even someone who simply enjoys eating whole foods for better health—would you forward my Substack to them? I’d love it if you could share my page with a friend or restack it to your notes. Your support means so much to me—thank you! ✨

Stay wholesome,

Karina