Habit stacking

Meditation, breathwork, cardio, weight training, mobility work, cold therapy, hot therapy, meal prep, grounding, detox, gluten-free, vegan, Paleo, fasting, feasting, whaaaaaaaaaat do you prioritize?  How do you keep your January promises in March and also in July - and all the way through to the end of December? 

 When you have so many goals & so little time, how do you fit it all in?     

Let's talk more about implementation and how you can focus your efforts to combine little habits to get big outcomes. 

Let’s talk about HABIT STACKING!  

What exactly does that mean?  

Maybe you have formed a lot of healthy lifestyle habits and they have become part of your everyday norm, however fitting it all in can seem overwhelming.  

Maybe you are just learning some new ways to create a healthier life for yourself but you are super busy, so limited time becomes a factor.  The trick is to  “stack” those habits into your daily routine to make the best use of your time and your intentions.  

Below are some examples of what habit stacking might look like:

Example #1:  

• Take the family dog for an early morning walk in the woods

• Get the early morning sun in your eyes to set your circadian rhythm

• Take your walk in a fasted state to improve your fat burning potential and metabolic flexibility

• Expose yourself to cold and/or heat (and build resiliency!)

• Do breathwork while doing a walking meditation 

Example #2

• Sauna

• Breathwork

• Stretch

• Journal

• Hydrate

• Follow up with a cold plunge or cold shower

Example #3

• Zone 2 exercise  

• Breathwork

• Gratitude practice or meditation

• Hydrate

Example #4

•  Meal prep on a day when you have extra time to make your busy days a bit easier.

• Watch an educational video while cooking to learn new ways to move you towards your health goals.

• Meal prep with your family and get your kids involved.  They are more likely to appreciate what they prepare! 

Example #5

•  Take a 1-5 minute break from your desk every 30-60 minutes and do a quick set or 2 of a strength or mobility exercise.  (Imagine doing 8 sets of 10-20 pushups and air squats (no weights required) every day within the course of a normal 8 hour work day and compound that day after day after day.  What would the result be at the end of the year??

• Alternate days with alternating exercises (on day 2 you can do pull ups and lunges)

• Follow each break with 6-8 oz of water

The options are endless, but the more you can stack together, the more time you can save, and the fewer roadblocks will come up to interfere with your progress.  

Stay strong, my friends!