Simple Habits That Stack Up for Better Health

I have been teaching clients about habit stacking for years. Like many ideas in health and wellness, these strategies often get a name and catch on as trends we see on TikTok or Instagram. Even if the term feels new, the concept itself is familiar to us in the world of nutrition and dietetics.

As a registered dietitian, my role is to help clients create sustainable habits that fit into everyday life. After reviewing their health and wellness goals, I usually start with the basics. Results do not happen overnight, and focusing on simple, consistent habits is often the best place to begin for long-term success.

Habit stacking is trending in popularity, and when broken down it is simply about linking a new habit to something you’re already doing, which makes it easier to maintain. When I’ve written about supplements, I’ve focused on both their benefits and the importance of consistency. A simple example of habit stacking is keeping your morning supplements by the coffee pot so taking them naturally fits into your established morning routine. This is an easy, practical way to put habit stacking into action.

Whether your goal is lowering cholesterol, improving gut health, or supporting weight loss, outcomes are typically measured by numbers that take time to change. Measurable goals can also include habits such as creating weekly grocery lists, tracking symptoms, or preparing foods that align with individual health goals. Practiced consistently, these habits help build a lifestyle that supports long-term results.

Making these habits measurable requires setting weekly goals and checking whether they were completed. Skipping these steps can make progress much harder. Without a weekly shopping list or regular grocery trips, dietary changes often fall short, and people may revert to impulse choices or familiar foods that do not support their goals.

For example, many of our members take a class and then head to a nearby Trader Joe’s for grocery shopping. Over time, these two actions become linked, so attending the class also motivates completion of the second habit. Connecting routines this way makes it easier for members to stay consistent with both habits.

If a client wants to increase fiber to meet their goals, we might start by adding it gradually rather than jumping straight to the daily minimum. I might give them a list of high-fiber foods, and they add at least one or two items to their weekly shopping list. A series of habit stacks can be written into this plan. For example, after grocery shopping, wash and portion berries into containers; when packing meals and snacks, include some fruit for at least one snack; and at lunch or dinner, add a serving of vegetables to the plate. Habit stacking doesn’t need to be complicated. Small, consistent steps like these make it much easier to reach goals without stress.

Habit stacking can also build on a simple behavior you already do. For instance, eating quickly can cause discomfort like reflux or lead to overeating. A simple habit stack is putting your phone away at mealtime. The anchor is sitting down to eat, and the stacked habit is moving your phone out of reach before you start. This small change cuts distractions and helps you eat slower and more mindfully.

To get started with habit stacking, begin small and link just two habits together. Avoid over-stacking, so if one habit slips, the rest won’t crumble. Stack your new habit onto something with a strong foundation that you do daily or regularly. Finally, link it to something you enjoy so it becomes a positive, friendly association instead of a chore.

If you have nutrition and health goals this year, reach out. I can help you get started. Email me at sleatright7@gmail.com or DM @shardrdnyc. I am in-network with most insurance plans.

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