Habit Stacking! Not A New Word But A Cool Spin

Those that have kids, grandkids or are around kids in some capacity knows what it’s like to get your “slang” words corrected by kids to the new and current phrases or words. My boys are 17 and 13 now with youngest being in the dreaded 7th grade where you are just trying to find your place in this world, trying out cuss words, not trying to stand out too much for fear of being called out. Well, the same goes with words. I heard my husband say ear buds to Oliver last night and he mocked him saying it’s “ear pods”. I got chastised when I would say cheese nips but they were eating cheese its. Same thing, why the need to correct me, it’s cheese crackers for goodness sake!

There are lots of different ways to say create habits or behaviors that are positive for your body, mental or spiritual health including exercise, eating healthy, drinking enough water, getting enough sleep, cleaning, reading books, meditate daily.

Let’s roll with the term Habit Stacking as it sounds fun and kind of like a checklist. Habit stacking is just a special form of implementation intention. I don’t know about you, but I love mentally and/or physically marking off completed tasks to feel that sense of accomplishment.

Of course, you have heard many times that it takes 21 days to create a habit. Research shows it takes up to 6 weeks or longer for impactful health improvements like working out and eating healthy.

It takes consistency to do a new set of routines/behaviors/habits
to succeed, so just name it something fun like
HABIT STACKING and Get To It!

You likely already have a ton that are just as automatic as brushing your teeth. Not so automatic for kids since we are always sending them back to make it happen in the mornings.

Here’s a few ideas on habit stacking:

Wake up-brush teeth-turn on coffee maker-meditate while coffee making, make bed, pour and enjoy coffee, wash face, get dressed for day, etc..

Set out clothes night before workout (check weather for the hour if it will be an outside workout so you can dress accordingly), wake up, get dressed, brush teeth, take amino acids before work out, take electrolyte water to workout, stretch, have protein shake, pack lunch and snack for day if not already packed as part of habit stacking night before.

Bedtime rally: bathe, moisturize body, use face toner, use mico-blading roller, apply face moisturizer, take fiber and magnesium supplement, use tongue scraper, floss, brush teeth, put in mouth guard, brush hair (don’t have hair? moisturize your scalp), stretch, roll on foam roller or trigger point balls, read.

Non-related to wellness but sure can deliver a better mental attitude is after dinner is putting away leftovers, washing dishes and wiping down counters. If this doesn’t happen per chance, then it is a must to organize to do in the morning.

You get the point! Take a look at where you are now and where you can make improvements as there is ALWAYS room for improvement.

Once I have brought this to your attention you may start seeing the words habit stacking everywhere. There are apps you can get to track. There are journals, pdfs and books. There are diagrams and all kinds of fancy ways to entice you to get your positive habit change game on. Writing down goals and intentions increases your chances of success. image credit

Who else needs accountability and a fitness professional with my over 30 years of experience getting people feeling and looking great? Semi-private 30-minute personal training via zoom twice weekly can get you on track. Choose from 10 session intro package plus functional movement screening or 25 session package.

Invest in yourself!

Get started by CLICKING HERE IF YOU WANT A FREE VIRTUAL FITNESS CONSULT (VALUE $87) or one of our other services listed above. Just give me a call or text at 901-466-6242 and we can get you started with a functional fitness assessment and a few things to do on your own before the Greenville/Travelers Rest area location is up and running.

If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, wrists and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.

Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness /Owner/Dir. of Training
(Club 29 Fitness Inc.)

898 N. Hwy 25 Bypass
Greenville, SC 29690 (Travelers Rest area)