HABIT STACKING: THE KEY TO SUSTAINABLE CHANGE
One of my all-time favorite books is Atomic Habits by James Clear. I’ve read (and listened to) it several times, and each time I come away with a new insight.
In today’s world, social media and the constant flood of information make it feel like we need to be doing everything better all the time—train harder, eat cleaner, recover smarter. It’s exhausting.
What I often see in my clients (and in myself) is that trying to do everything at once usually leads to burnout. And when you’re burned out, it’s nearly impossible to reach the goals you’ve set.
Atomic Habits lays out strategies to become the person you want to be, and one of my favorite tools from the book is habit stacking.
What is Habit Stacking?
Habit stacking is simple: you build new habits by attaching them to things you already do consistently.
Start by reviewing your daily routine:
Do you take medication at the same time each day?
Feed or walk your dog at a specific hour?
Make coffee every morning?
Those existing habits are anchors. By linking a new behavior to one of these anchors, you create a natural cue that makes the new habit easier to maintain.
Why Consistency Matters More Than Perfection
In fitness, especially early on, consistency almost always matters more than what you’re doing. Until you’ve built that consistency, it’s hard to know whether a strategy or intervention is actually working for you.
That’s why I use habit stacking with my clients—it helps them stay consistent and make progress that actually lasts.
Examples of Habit Stacking in Action
Want to start taking creatine? Add it to your morning protein shake instead of creating a separate task.
Take morning medication? Pair that moment with a short mobility routine or stretch.
Already warm up at the gym? Add a few targeted movements into the 10 minutes you’re already dedicating to prep.
How Habit Stacking Creates Sustainable Change
Habit stacking is foundational in my coaching because it’s about small, realistic steps that build consistency over time. My role is to help you find opportunities for success—but the magic happens when you start with slow, sustainable changes.
Start small. Stack your habits. Stay consistent. Over time, you’ll grow into the version of yourself you want to be.