If you’ve ever struggled to remember your exercises, take your supplements, or keep up with any healthy routine — you’re not alone. The problem usually isn’t motivation… it’s memory.
That’s where habit stacking comes in — a simple but powerful strategy to make good habits automatic and effortless.
What Is Habit Stacking?
Habit stacking is the idea of linking a new habit to something you already do every day.
Instead of trying to create time for a new behaviour, you simply stack it onto an existing one — so it naturally fits into your routine.
For example:
- Do your stretches after brushing your teeth.
- Take your collagen with your morning coffee or tea.
- Do a few squats or calf raises while waiting for the kettle to boil.
- Practise deep breathing as soon as you sit down at your desk.
These small, consistent actions are easy to remember because they’re anchored to habits you already have.
Why Habit Stacking Works So Well
Our brains love patterns and routines. When you attach a new behaviour to an old one, you remove the mental effort of remembering or deciding — two things that often get in the way of consistency.
It also helps avoid that “I’ll do it later” trap. Because your cue (like brushing your teeth or making coffee) automatically triggers the new habit.
Over time, these stacked habits become second nature — you’ll find yourself doing them without even thinking.
How to Start Habit Stacking
- Choose one small habit you want to build.
Keep it simple — one stretch, one exercise, one supplement. - Find a natural anchor point.
Think of something you already do consistently — brushing teeth, making coffee, checking your phone, starting your car. - Pair them together.
Say it out loud: “After I [existing habit], I will [new habit].” Example: “After I pour my morning coffee, I’ll take my collagen.” - Repeat it daily.
Repetition is key. Even if you forget sometimes, keep returning to the cue — consistency builds momentum. - Celebrate small wins.
Every time you complete your stacked habit, acknowledge it! That little reward helps your brain reinforce the new pattern.
Habit Stacking for Exercise and Movement
Here are some easy ways to use habit stacking to fit movement into your day — without overhauling your routine:
- Do gentle shoulder rolls after you turn on your computer each morning.
- Stretch your calves while brushing your teeth.
- Balance on one leg while waiting for the microwave.
- Do a quick posture check every time you walk through a doorway.
- Finish your day with 5 minutes of mobility while watching TV.
These tiny moments of movement can make a big difference over time — especially if you’re managing stiffness, arthritis, or recovering from an injury.
My Own Habit Stack
I’ve been working on remembering to take my collagen daily (I’ve forgotten about a third of the days so far!). So I’ve started keeping it right beside the kettle — now it’s part of my morning routine, just like making tea.
It’s amazing how such a small tweak can make consistency so much easier.
Ready to build your own healthy habit stack?
Start small, stay consistent, and see how much easier it becomes to take care of your body every day.
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The Takeaway
Habit stacking isn’t about willpower — it’s about making the right thing the easy thing.
By pairing new habits with the ones you already do automatically, you can build consistency that lasts — whether that’s exercising regularly, taking your supplements, or finding little ways to move more during your day.
Small habits, done often, create big change.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
