Habit Stacking
Creating new habits can feel overwhelming, especially during a busy season or while adjusting to GLP-1 therapy. Habit stacking is a simple strategy that helps you build consistency by connecting a new habit to something you already do every day.
What Is Habit Stacking?
Habit stacking means pairing a new, small behavior with an existing habit that’s already automatic.
Example:
- After I make my morning coffee, I’ll take my vitamins.
- After I brush my teeth, I’ll do 5 minutes of stretching.
- After I start dinner, I’ll drink a glass of water.
- Your brain loves routines, it makes new habits easier to remember and faster to stick.
Why Habit Stacking Works
1. Uses Habits You Already Have
You don’t have to start from scratch. You attach the new behavior to something you’re doing anyway.
2. Reduces Decision Fatigue
You don’t have to plan or think about when to do the new habit, your existing habit becomes the cue.
3. Makes Habits Feel Easier
Small, predictable steps feel manageable, especially when your energy or appetite changes on GLP-1s.
4. Builds Momentum
Tiny wins build confidence. Success creates more success.
5. Helps You Stay Consistent
Consistency is one of the biggest predictors of long-term weight maintenance and health improvement.
Simple Habit Stack Examples for GLP-1 Users
- After I take my morning medication, I’ll drink a full glass of water.
- After I sit down for lunch, I’ll start my meal with protein or fiber first.
- After dinner, I’ll walk for 10 minutes.
- When I pack my work bag, I’ll add a high-protein snack.
- After I open my laptop in the morning, I’ll track my mood or hunger cues.
A Template To Create Your Own Habit Stack
After I _________________________ (current habit),
I will ____________________________ (new healthy habit).
Keep it:
- Small
- Specific
- Achievable
- Something you can do daily
Remember:
Habit stacking isn’t about doing more, it’s about making healthy actions automatic. Small steps repeated consistently lead to long-term results.
