A couple of years ago, I remember trying to overhaul my health all at once—green smoothies for breakfast, yoga at dawn, meditation before bed, a strict skincare routine—you name it, I did it. By the end of the week, I was exhausted, overwhelmed, and drowning in misery. With 2 kids and the constant tug of life, it just wasn’t possible to do it all.
That’s when I stumbled across the concept of “wellness stacking” (or habit stacking back then), and let me tell you, it changed everything.
If you’ve ever felt like maintaining your wellness feels more like a chore than a joy, wellness stacking might be your golden ticket. In this article, I’ll break it down step by step so you can see if it’s the right fit for you.
What is wellness stacking?
At its core, wellness stacking (also referred to as habit stacking or health stacking) is about batching together small self-care acts with your existing everyday routines to create a sustainable approach to health and well-being. Think of it as multitasking for your well-being—but the kind that actually works.
For example, if you’re brushing your teeth, why not do a quick calf raise or balance on one foot to work on your strength? Sipping your morning coffee? Add a gratitude practice by naming three things you’re thankful for. These micro-habits, when stacked together, create a ripple effect that boosts your overall wellness.
How to start wellness stacking
You don’t need a fancy planner or an all-or-nothing mindset. Wellness stacking thrives on simplicity. Here’s how you can start:
1. Identify your existing habits
Look at your day and pinpoint consistent activities—brushing your teeth, waiting for the kettle to boil, or even scrolling Instagram (don’t worry, we all do it). These are your anchor points.
2. Pair the habit with a wellness activity:
Think of a small wellness habit you can attach to these activities. For instance:
- While waiting for your coffee to brew, do a 60-second stretch.
- Every time you check your phone, take three deep breaths.
- During your daily commute, listen to a podcast that fuels your mind.
- Whilst having a shower, mentally set your intensions for the day.
3. Start small (seriously, tiny):
Here’s where I went wrong years ago—I tried to do everything at once. Instead, begin with one stack. Once it feels natural, add another habit to your stack.
4. Celebrate your wins:
Did you manage to do a mini meditation while waiting for the microwave? Celebrate it! Wellness stacking is about progress, not perfection.
Why wellness stacking works
- It’s efficient: Let’s face it, most of us don’t have hours to dedicate to self-care every day. Stacking lets you sneak wellness into your life without needing extra time.
- It’s less overwhelming: By focusing on small habits, you avoid the all-or-nothing mentality that can derail progress.
- It builds momentum: One small success often leads to another, and before you know it, you’re the kind of person who actually enjoys wellness (and yes, it’s possible).
Tips to make habit stacking work for you
1. Stay consistent: The magic happens when your stack becomes automatic. Give it time to stick—science says about 21–66 days.
2. Make it fun: Choose wellness activities you actually enjoy. If you hate running, don’t stack it into your life—try dancing in your kitchen instead.
3. Be flexible: Some days, your wellness stack might not happen, and that’s okay. Give yourself grace.
The bottom line
Wellness stacking is more than just a strategy—it’s a mindset. It’s about making health feel approachable, enjoyable, and uniquely yours. You don’t need to spend hours at a spa or follow a rigid schedule to feel good in your body and mind. Instead, by making tiny tweaks to your day, you can enter your wellness era effortlessly!
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