Habit Stacking: The Science-Backed Shortcut to Transform Your Health
LET’s GO CHAMPIONS!!! It’s time to change your life! We’re ready to help!!!!!
At Wellness League LLC in Wichita, Kansas, we work with people who are tired of starting over. They don’t need another “miracle” diet or a 30-day challenge… HECK NO!!! They need something that actually sticks. That’s why we teach one of the most powerful tools in health and wellness behavior change: it’s called habit stacking.
What Is Habit Stacking?
Habit stacking is a strategy rooted in behavioral psychology where you “stack” a new habit onto an existing one. The idea is simple: your brain already knows how to do certain things on autopilot (think subconsciously): brushing your teeth, starting your coffee, checking your phone etc... Habit stacking uses those existing neural pathways as a launch pad for new, healthier routines.
This method was popularized by James Clear in Atomic Habits (amazing book), and is backed by research on cue-based habit formation. A 2006 Duke University study found that over 40% of our daily behaviors are habits, not decisions. That means most of your day is run on autopilot; habit stacking just makes sure that autopilot works for you, not against you. If you think about it, we all know this is true. How many times have you driven to work, but can’t remember anything about the drive…. muscle memory was the driver!!! Habitual intensity!
Why Habit Stacking Works (According to Science)
Your brain loves shortcuts. When you perform a task repeatedly in a certain context, the brain builds a “chunk” of behavior. These chunks can be incredibly hard to break—but also incredibly useful to build on.
The Neuroscience Behind It:
Basal ganglia activation (sounds delicious): This part of the brain is responsible for habit formation. When you stack a new habit to a familiar one, you're leveraging this natural neurological system.
Cue-response-reward loop: Your brain responds well to familiar cues. If the cue is already ingrained in that beautiful brain of yours, for example brushing your teeth, then adding a new habit afterward helps it "latch on" and stick faster.
How to Start Habit Stacking in Real Life
At Wellness League LLC, we walk clients through these four steps as part of our personal training and health and wellness coach services:
1. Identify a Solid Anchor Habit
Start with something you already do without fail. Morning coffee? Perfect. Plugging in your phone at night? That works too. Choose a habit that’s already hard-wired. (Nate loves to exercise at the sink counter while brewing his morning coffee).
2. Pick a Tiny, Specific Wellness Habit
Don’t go big, at least not at first, think… go doable.
5 squats while the coffee brews
30 seconds of deep breathing after brushing your teeth
Taking vitamins right after you shut off your morning alarm
3. Use the Habit Stacking Formula
"After I [existing habit], I will [new habit]."
Examples:
After I brush my teeth, I will do 10 shoulder rolls.
After I start my coffee maker, I will take three deep breaths.
After I change into pajamas, I will stretch for one minute.
4. Reinforce With Repetition
Repetition builds structure. And structure breeds momentum. If your habit stack is easy and repeatable, your brain will adopt it faster than you think.
Real-Life Example from Wichita
One of our members, Mary, came to us after recovering from surgery. She needed to rebuild strength without feeling overwhelmed. We started small: After I fill my water bottle, I’ll do 1 minute of wall sits. Within 6 weeks, that stack grew to a 10-minute mobility routine every morning. And guess what? She never skipped—because it never felt like starting from scratch.
That’s the power of habit stacking paired with personal training and a knowledgeable personal trainer who meets you where you are.
Pro Tips for Making It Stick
Start micro. The smaller the habit, the more likely it is to stick.
Stack it to a stable habit, not a chaotic one. "After I get to work" is too inconsistent. "After I brush my teeth" is rock solid.
Track the chain. Mark a calendar. Use a sticky note. Celebrate the streak.
Don’t add emotion too soon. Let the habit feel neutral and automatic before you try to love it.
Ready to Build Your Wellness Stack?
At Wellness League LLC, we help people in Wichita and beyond create realistic, powerful routines that lead to real results. Habit stacking is just one of the many evidence-based strategies we use to help you level up without burning out.
Whether you’re looking for personal training, a certified personal trainer, or a supportive health and wellness coach, our team is here to help you build habits that actually last.
Want help building your wellness stack? Book a personalized session today and let’s turn your habits into your greatest asset. CLICK HERE TO GET IT COOKING!!!
