Fort Wellness Counseling

Fort Wellness Counseling White Horizontal Logo

What Is Habit Stacking? (And How to Do It)​

habit stacking
By: Rane Wallace, MS, LPC, LCDC, SAP

Supporting our mental health is one of those goals that we’re constantly striving for. However, it also happens to be a goal that’s usually easier said than done. As licensed professional therapists, our team helps clients improve their mental health one step at a time – through the creation of healthy habits. More specifically, we recommend a technique known as habit stacking.

Simply put, habits describe regular routines or practices. And incorporating small steps that improve your mood and overall well-being are some of the best habits you can form. If you’re struggling to start, habit stacking is a behavioral strategy that helps people create those healthy habits. Keep scrolling, and we’ll tell you how to implement it in your life.

What Are Healthy Habits?

As we mentioned, habits are regular routines or practices. And healthy habits are those that promote overall well-being (either physically, mentally, or both). Not only do healthy habits make you feel good at the moment, but they set you up for long-term, sustainable success. As mental health professionals, we can attest that taking care of yourself inspires stronger connections with others, a greater sense of meaning, and resilience in the face of challenges.

What Is Habit Stacking?

So, what is habit stacking? Well, this behavioral strategy helps people build healthy habits by leveraging their already-existing routines. Because your brain and body are used to your current routine, using it as a springboard for new habits is an effective way to initiate change.

Essentially, the brain relies on neural connections, and the stronger the neural connection, the easier it is for the brain to complete an action. If your brain has strong neural connections for your daily routines (which it often does), you can piggyback off those connections with new behaviors.

Habits That Improve Mental Health

There are countless habits that — when implemented and maintained — support our mental health. Here are a few examples:

  • Meditating for ten minutes before work to maintain focus.
  • Taking a short break after completing a meeting or project to allow your brain to reset.
  • Going to bed at a reasonable time each night, so you can get a full eight hours of sleep.
  • Writing in your gratitude journal before going to sleep to cultivate a greater sense of meaning.
  • Eating fruits, veggies, and lean protein with each meal, so you feel energized throughout the day.

How to Start Habit Stacking

Once you decide on the behavior(s) that you’d like to turn into habits, it’s time to start habit stacking. Here’s how:

Assess Your Current Habits

Step one is to figure out what your current habits are. An easy way to do this is to write out a list of things you do every day. Generally, these are going to be things you do on autopilot – without having to think about it.

Determine What Habit You Want to Start

The next aspect of habit stacking is identifying the new habit(s) that will bring you closer to your goals. You might have to workshop several habits before finding one that’s attainable – and that’s okay.

Pair Your New Habit with a Current One

Finally, you’ll want to match up your new and existing habits. Make sure they naturally fit together, as that increases your chances of success. Then, every time you perform your existing habit, also complete your new habit.

Need Help Habit Stacking?

When it comes to habit stacking, consistency is key. Dedicate yourself to your routine, and eventually those habits will turn into lasting change.

If you’d like help creating long-lasting change, Fort Wellness Counseling is here for you. Our team provides patient-centered care and individualized treatment to help people achieve a higher quality of life.

Transformative change is possible. Contact our team to get started.

Learn More Our Services
how to cope with holiday stress
Therapy

How to Cope with Holiday Stress

How to Cope with Holiday Stress By: Rane Wallace, MS, LPC, LCDC, SAP Say No to Prevent Burnout There are an abundance of obligations that

functioning alcoholic
Therapy

What Is a Functioning Alcoholic?

What is a Functioning Alcoholic? By: Rane Wallace, MS, LPC, LCDC, SAP When someone is deemed a ‘high-functioning alcoholic,’ they’re able to carry out daily

what is assertive communication?
Therapy

What Is Assertive Communication?

What is Assertive Communication? By: Rane Wallace, MS, LPC, LCDC, SAP So, what is assertive communication? Well, in a nutshell, this communication style aims to

EMDR therapy Fort Worth, Texas
Therapy

What is EMDR Therapy?

What is EMDR Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Ever heard of eye movement desensitization and reprocessing therapy? More commonly known as EMDR,

Brainspotting therapy for trauma release
Therapy

What Is Brainspotting Therapy?

What is Brainspotting Therapy? By: Rane Wallace, MS, LPC, LCDC, SAP Brainspotting therapy is a kind of alternative therapy that is gaining immense popularity in

a person practicing gratitude and enjoying the benefits of it.
Therapy

12 Benefits of Gratitude

12 Benefits of Gratitude By: Rane Wallace, LPC, LCDC, SAP With Thanksgiving coming to a close, we thought it was fitting to explore the link

a female suffering from seasonal depression.
Therapy

How to Avoid Seasonal Depression

How to Avoid Seasonal Depression By: Rane Wallace, MS, LPC, LCDC, SAP Daylight savings has officially come and gone. For most of us, this means

Scrabble pieces that say inhale, exhale and repeat.
Therapy

10 Best Ways to Calm Yourself Down

10 Best Ways to Calm Yourself Down Rane Wallace, MS, LPC, LCDC, SAP When we’re navigating social media, complex relationships, and performance pressures, it’s easy

A female that is stressed out.
Therapy

The Effect of Stress on Your Body

The Effects of Stress on Your Body By: Rane Wallace, MS, LPC, LCDC, SAP Are you feeling stressed out? Overwhelmed? Increasingly anxious? If so, you

A male that is experiencing a panic attack and severe anxiety.
Therapy

How to Stop a Panic Attack

How to Stop a Panic Attack: 9 Strategies By: Rane Wallace, MS, LPC, LCDC, SAP If you’ve experienced a panic attack, then you know how

A male that is addicted to porn and looking on his computer.
Therapy

8 Signs You Are Addicted to Porn

8 Signs You Are Addicted to Porn (And How It Ruins Relationships) By: Rane Wallace, MS, LPC, LCDC, SAP As a porn addiction therapist, I