Stack a new habit onto one you already have

Habits form when you repeat an action in the same situation until it starts to happen almost automatically. Health psychology researchers sum up the advice simply: repeat a chosen behaviour in the same context. A daily cue, like finishing breakfast, can be that context.

This is often called habit stacking: attaching a new action to one you already do.

Try this today: Finish this sentence: "After I ______, I will ______." Keep the new action tiny:

• After I put the kettle on, I'll do 5 to 10 sit-to-stands from a sturdy chair.
• After I brush my teeth at night, I'll do five slow heel raises holding the counter.
• After I sit down for lunch, I'll take five slow breaths.
• Seated option: After I sit down to watch TV, I'll do 10 seated marches.

Do it every day this week and tick it off on a calendar. Research suggests simple actions become automatic faster than more complicated routines, so start small and add more later.

Safety note: Use a sturdy chair or counter for support with any standing exercise, and skip any move that causes pain.

Sources

• Gardner, Lally & Wardle (2012), Making health habitual, Br J Gen Pract (opens in a new tab)