I've been using the habit-stacking technique for over a year and I think it's the easiest way to improve your health without even trying

For years, my approach to being healthy was very much all or nothing.

If I made it to the gym on Monday, I'd push myself to go every day that week. But if I missed a session, I'd feel defeated and skip all my workouts.

It was the same with food and movement. One bar of chocolate meant I’d write off the rest of the day of healthy eating, and if I didn't have time to hit 10,000 steps, I wouldn't bother with any.

Now, I've realized that building a healthy lifestyle is more about small, consistent habits you can do daily.

Even when I don't have time for a full gym session or I end up eating fast food for dinner, I know I haven’t failed.

Making small changes has helped me feel healthier than ever, both in my body and my mind. And I've stuck to them using a technique called habit stacking.

What is habit stacking?

Habit stacking involves adding a new habit to something you do every day—like brushing your teeth, making your breakfast or putting your socks on.

It’s a technique I’ve been using for over a year, and I've found myself slotting new healthy behaviours into my routine, often with very little effort.

Even if I'm not always ticking off my bigger health and fitness goals, I'm still leading a healthy lifestyle day-to-day.

Here’s how I've implemented habit-stacking into my life—and how you can too.

Calf raises while brushing my teeth

If you’re new to habit stacking, brushing your teeth is a great place to start—it’s something you do daily, without fail.

Instead of standing there bored or scrolling on my phone, I do 10 calf raises each morning: I stand up onto my tiptoes, then slowly lower my heels back down.

They're a great exercise for building strength in the calves, as well as other muscles in the posterior chain (the muscles located down the back of the body).

They can also improve blood circulation and support ankle stability.

It’s a small movement with a big impact and takes no extra time out of my day.

Mindful breathing with my morning coffee

I struggle with long meditations but I find small doses of mindful breathing brilliant for my mental health.

Instead of trying to fit in a meditation class or breathwork podcast, I simply take just one minute to focus on my breathing while having my morning coffee—something I never skip.

It helps to slow down my morning and I always feel calmer afterwards.

A walk after lunch

Increasing my step count has been one of the most beneficial things I've done for my health. But getting 10,000 steps in every day can be a struggle to fit into a busy schedule.

That's why I prioritize going for a walk after I've finished my lunch. As soon as I've tidied away my dishes, I put my sneakers on and head out the door.

Some days it’s just 15 minutes around the block, other days it’s further. But no matter the distance, I always get some fresh air and move my body.

Preparing my workout clothes before bed

I often work out in the morning but getting out of bed is the hardest part for me—that's why I prepare my gym clothes the night before.

It makes things easier, saves time and gives me an extra five minutes in bed, which makes all the difference.

Even if I'm exercising later in the day, I’ll still prep my clothes—because the visual reminder helps me stay accountable and focused.

Gentle stretching when I moisturize

Every night, before bed, I moisturise my body, making it the perfect opportunity to do some gentle stretching too.

I often sit on the floor in a forward fold while I moisturise my legs or stretch my arms overhead when I work that section of my body.

Often, I end up going into a gentle evening stretching routine or do some self-massage to give my muscles some extra TLC.