Creating, Maintaining, and Stacking Healthy Habits
Healthy habits are the building blocks of a balanced and fulfilling life. Whether you’re striving to improve your physical health, mental well-being, or even spiritual growth, habits play a vital role in shaping who you are and how you live. The great news is that building and sustaining healthy habits is entirely within your reach.
Habits shape our lives in powerful ways. They are the routines and behaviors we perform almost automatically. Over time, these seemingly small actions can accumulate to create significant positive or negative changes in our lives. For instance, starting a habit like journaling before bed may take intention and effort, while other habits, such as checking social media, happen almost without thinking. Why is that?
The Science of Habits
Historically, habit formation was thought to rely solely on willpower. But studies show that habits are driven by repeated behaviors that become ingrained through cues in our environment. Habits are essentially automatic actions that require little effort once they’ve been established. Research suggests that nearly 40% of a person’s day is driven by habitual actions performed with little conscious thought.
Psychologist Wendy Woods explains “Our minds don’t always integrate in the best way possible. Even when you know the right answer, you can’t always make yourself change the habitual behavior.” In one fascinating study, participants were asked to taste popcorn. As expected, they preferred fresh popcorn over the stale popcorn. However, when the experiment moved to a movie theatre, those with a habit of eating popcorn at a movie theatre ate just as much stale popcorn as those given fresh popcorn. Woods notes, “Habits allow us to focus on other things…willpower is a limited resource, and when it runs out you fall back on habits.” This study highlights the power of habits and how they help us function when our intentional mind is distracted. While that can work against us, it also means we can use habits to our advanatge.
What is Habit Stacking?
With the recent new year, you may of heard the term “habit stacking” get thrown around a few times, but what is it? Essentially, it is a clever strategy for building new habits. It works by linking the new habit you want to create with an existing one. By "stacking" them, you form a connection that helps the new habit feel more natural and easier to maintain. Once you are comfortable with this approach, you can expand your habit stack by linking multiple small habits together. This creates a natural flow, where one behavior seamlessly leads into the next, eventually building even more positive routines.
Here are a few practical steps to create habits that last
Clarify your “why” : A clear purpose keeps you focused.
Start small: Big changes start with small steps, try adding a glass of water into your morning routine or taking 5 minutes to stretch when you first wake up.
Stack your habits: Pair a new habit with an existing one, like “after I put my phone on the charger I will read one chapter of a book.”
Track your progress: Use a journal or app to celebrate your wins and spot areas for growth.
Build accountability: Share your goals with a friend or coach for extra support.
Align Your habits with Your Values
Building healthy habits isn’t just about self-improvement; it’s about aligning your actions with your values and God’s purpose for your life. When your habits reflect your core beliefs, they not only help you grow but also bring you closer to living the life you were created for.
Coaching can help you bridge the gap between where you are and where you want to be. If you’re ready to create a life that feels balanced and fulfilling, I’d love to support you. Let’s work together to design habits that bring lasting joy and transformation!
Sign up today under the “Appointments” tab on my website and take the first step toward the abundant life you deserve!
Sources:
Society for Personality and Social Psychology. (2014). How we form habits, change existing ones. ScienceDaily. sciencedaily.com/releases/2014/08/140808111931.htm
James, W. (1890). Habit. In W. James, The principles of psychology, Vol. 1, pp. 104–127). Henry Holt and Co. https://doi.org/10.1037/10538-004
Clear, J. (2018). How to build new habits by taking advantage of old ones. jamesclear.com/habit-stacking
Psychology Today. (2021). Habit formation. psychologytoday.com/us/basics/habit-formation