Top habit-stacking ideas for busy people 

Habit-stacking is an effective technique you can use to build new habits and be more productive.

You can be so busy with

• Juggling work
• family
• School
• And a million other things. 

It can make everything feel overwhelming and seem like there’s never enough time. 

You aren’t alone in this. And you just found the help that you need. 

This article will explain what habit-stacking is, including top habit-stacking ideas you can use. 

What is Habit Stacking? 

It is a way of linking new habits to the ones you already have. And you won’t feel like you’re creating a new routine from scratch.

It’s one of the most beneficial ways busy people can adopt new habits and achieve their goals. 

Top Habit-Stacking ideas for busy people 

Add exercise to your daily routines

If your goal is to get fit, you can add exercises to your daily routine. 

You can start with a short workout or stretching while brushing your teeth.

• Or when ads come on while you watch TV.

Exercises like:

• Squats 
• High-knees 
• Forward lunges 
• Fast walk in place 

Practice mindfulness in daily tasks 

You don’t have to wait for a “special” time to practice mindfulness. You can do it as you go about your day.

Try deep breathing exercise or meditate while:

• Waiting for the bus at the station 
• Sitting on the bus 
• Eating during lunch 

Try the one-song rule 

It’s about using music to your advantage. 

Here’s how:

Commit to doing one healthy thing throughout one song. 

One song of:

• Yoga
• Stretching 
• Standing side-leg lifts 
• Sumo squats 
• Climbing the stairs 

Or, one song of mindful eating. 

You can also try one song of cleaning up your:

• Room 
• Kitchen 
• Store 
• Living room 
• Front yard 

You can make it even better by choosing your favorite song from your music playlist. 

Stack learning habits 

Add learning to your daily activities.

For example, you can listen  to a podcast or audiobooks while:

• Cleaning 
• Exercising 
• Walking 
• Doing chores 
• Cooking 

It’s a way to practice habit-stacking by learning and doing other things.

Habit-stacking (the before-bedtime technique)

If you usually scroll on your phone before you sleep, stack a relaxing habit instead.

Before you sleep,

• Meditate for a few minutes
• Write down your thoughts in a book
• Or read a chapter from a book. 

Plan specific actions 

Plan actions you’ll do in specific situations, like:

• 5 minutes of stretching after waking up
• 10 squats every time I use the restroom 
• Drink water after texting or calling a friend 

Benefits of Habit- Stacking 

Habit-stacking has many, many habits:

• It helps you make the most out of your time and energy.

• Helps you create a consistent routine by helping you link new habits with existing ones 

• It reduces decision fatigue and saves your energy for other things.

Tips for Habit-stacking 

• Start with one or two habit stacks and slowly increase it. 

• Focus on being consistent. Practicing more will eventually make it feel natural.

• Take your time with the whole process. If you make a mistake, get back on track.

• Use a habit tracker by getting a simple notebook or an app to monitor your progress. 

In conclusion 

Habit-stacking gives very busy people a chance to stay healthy.

It helps by creating a consistent routine, even if time is limited.