How to start habit stacking

For years, I struggled with consistency. I wanted to pray more, eat healthier, move my body daily, and take care of my mind and soul. But life kept happening. I’d start strong, then fall off. I often share how I formerly was a “serial quitter” I would quit everything I began. I’d tell myself, “Tomorrow, I’ll get back on track,” but tomorrow would come and go, and my good intentions remained just that; intentions. Then, I discovered habit stacking, and everything changed.

Habit stacking is a simple but powerful concept that transformed my approach to holistic wellness. Instead of trying to overhaul my entire routine at once, I learned how to link new habits to existing ones, making them almost automatic. It’s not about motivation. It’s about alignment, discipline, and consistency. If you’ve been struggling to stick to the habits that nourish your mind, body, and spirit, let’s dive into how habit stacking can help you live a more abundant and faithfueled life. Check out how I found to bring sustainable discipline.

What Is Habit Stacking?

Habit stacking is a strategy that connects a new habit to an already established one. It works with how your brain naturally builds routines. Instead of forcing a new behavior into your day and hoping it sticks, you anchor it to something you already do consistently.

For example:

• You brush your teeth every morning (existing habit) → Pray for two minutes while brushing (new habit)
• You make coffee (existing habit) → Read a Bible verse while waiting for it to brew (new habit)
• You put on workout clothes (existing habit) → Do five minutes of stretching before your workout (new habit)

These small changes create a ripple effect, making establishing and maintaining habits that support your wellness easier.

Why Habit Stacking Works for Holistic Wellness

Your wellness is more than just diet and exercise. It’s physical, emotional, mental, and spiritual. Holistic wellness means honoring all these aspects of your health, and habit stacking is a powerful way to create daily rhythms that align with your goals and values. As a LiveWell Health Coach, I guide my clients to stack habits to help them make sustainable changes.

1. Habit Stacking for Spiritual Growth

Your relationship with God thrives on consistency. But let’s be real. Life gets busy, and finding time for devotion, prayer, or Scripture reading can be a challenge. Habit stacking allows you to weave spiritual disciplines into your existing routines without feeling like you’re adding more to your already full plate.

Try these simple habit stacks:

• While commuting: Listen to a faith-based podcast or worship music.
• Before checking your phone in the morning: Say a prayer of gratitude.
• During meal prep: Meditate on a verse or listen to the Bible app.

The more you integrate spiritual practices into your daily life, the more they become a natural part of who you are. Check out my blog post, “Breaking up with Busyness” for some tips to overcome the “busy” mentality.

2. Habit Stacking for Physical Health

Movement and nourishment are essential to feeling your best, but let’s be honest. Some days, the last thing you want to do is work out or prepare a healthy meal. Instead of relying on motivation, habit stacking makes these actions automatic.

Try these physical health stacks:

• Before drinking coffee: Drink a glass of water.
• While watching TV: Stretch or foam roll.
• After using the restroom: Do 10 squats.

These small actions add up over time, creating a foundation for a healthier body without requiring major life changes.

According to research by Clear (2018) in Atomic Habits, habit stacking works by taking advantage of the brain’s ability to associate actions with environmental cues, making new behaviors easier to adopt and sustain.

3. Habit Stacking for Emotional & Mental Well-being

Your mind and emotions need just as much care as your body. Stress, overwhelm, and negative thoughts can take a toll on your well-being. By habit stacking mindfulness and self-care practices, you can create mental and emotional resilience.

Try these habit stacks:

• Before checking emails: Take three deep breaths.
• After writing your to-do list: Journal one thing you’re grateful for.
• During your lunch break: Step outside for fresh air and sunlight.

These small shifts help you manage stress, cultivate gratitude, and stay present in your daily life. Research in The Journal of Behavioral Medicine (Lally et al., 2010) suggests that habits, when paired with existing routines, become automatic over time, reducing cognitive effort and increasing long-term adherence.

How to Build Your Own Habit Stacks

If you’re ready to implement habit stacking into your life, here’s a step-by-step guide to making it work:

1. Start with a Habit You Already Do Consistently

Choose something that is already ingrained in your routine, like brushing your teeth, making coffee, or putting on your shoes.

2. Attach a New Habit to It

Pick a habit you want to develop and link it to the existing one. Make sure it’s small and manageable. Instead of saying, “I’ll read the Bible for an hour,” start with, “I’ll read one verse while I drink my coffee.”

3. Make It Specific

Clarity is key. Instead of saying, “I’ll exercise more,” say, “After I put on my workout shoes, I’ll do five minutes of movement.”

4. Build on Your Success

Once a habit stack becomes automatic, you can expand it. Maybe your one-verse Bible reading turns into a five-minute devotion. Maybe your five-minute stretch turns into a 20-minute workout. The key is to start small and grow over time. Try this 20-Minute workout.
You can find workouts and meditations that range from 5-45 minutes on the FaithFueled Life App.

The Compound Effect of Habit Stacking

One of the most beautiful things about habit stacking is how it creates a domino effect in your life. Small, consistent actions lead to massive transformation over time.

Think about it:

• A two-minute prayer every morning turns into a deeper, more intimate relationship with God.
• A five-minute walk turns into a daily movement routine that improves your energy and strength.
• A gratitude journal entry each night shifts your mindset to focus on God’s blessings instead of your struggles.

These habits, when stacked together, create a life aligned with your faith, purpose, and wellness.

Start Stacking Today

The key to transformation isn’t doing everything at once. It’s about making small, intentional changes that fit into your life. By habit stacking, you create a sustainable rhythm that allows you to flourish physically, emotionally, mentally, and spiritually.

I encourage you. What’s one habit you can stack today? Start small, stay consistent, and watch how God uses these tiny shifts to create big blessings in your life.

Your wellness journey isn’t about perfection; it’s about progress. And with habit stacking, that progress becomes inevitable. Let’s build a life of faith, strength, and wholeness. One habit at a time. If you’re looking to explore a one-to-one approach to your Holistic Wellness, lets set up a goal consult.

Share in the comments below one tip you are going to try today.

References:

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. Journal of Behavioral Medicine, 25(1), 95–101.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.