In a world where it often feels like everyone is juggling multiple responsibilities, achieving a balance between work, home life, and self-care can seem overwhelming.

Many find themselves struggling to complete even a few tasks, which can make it difficult to focus on their well-being. However, creating space for personal care might require a strategic approach.

One such approach is “habit stacking,” a concept introduced by author SJ Scott in 2014. This method involves building new habits on top of existing routines, helping you to easily integrate self-care into your daily life without adding extra pressure.

What Is Habit Stacking?

Habit stacking involves identifying tasks that are already a part of your daily routine, such as walking the dog or commuting to work, and then adding a new, simple self-care habit on top of them. This method works by leveraging habits that are already automatic to make the new behavior easier to adopt.

Start Small for Lasting Change

When beginning habit stacking, the key is to keep things simple. Start with small, easy-to-implement habits. For example, if you want to incorporate more movement into your day, instead of writing "exercise" on your to-do list, try adding a specific exercise, such as a set of squats or stretches, to the end of a habit you already do daily.

Diane Boden, the host of the “Minimalist Moms” podcast, practices this by doing pushups after brushing her teeth. She believes that connecting new habits to established ones can help solidify the behavior over time. Eventually, these new habits will become second nature.

Identify Your Daily Routines

To make habit stacking effective, take a moment to list out the routines you already perform regularly. These could include waking up, brewing coffee, or getting into bed. By writing them down, you can find opportunities to stack new habits at natural points in your day.

For example, a simple habit stack could be taking a moment to practice gratitude while sitting down to dinner. Other ideas include doing yoga stretches while preparing your morning coffee or journaling before bed. The key is to identify opportunities to blend activities that will support your goals.

Gradually Build on These Habits

The goal is for your brain to automatically associate one habit with the next, but this won't happen immediately. It’s essential to start slowly and build up over time. Trying to take on multiple new habits all at once can be overwhelming. Instead, focus on mastering one habit first before adding another.

Remember, habit stacking is about making lasting changes. Progress may take time, so don't be discouraged if it doesn’t happen overnight. Reinforcing one habit at a time can help keep you on track.

Track Your Progress

As you work toward adopting new habits, it’s important to recognize and celebrate your progress. Acknowledging small successes, such as completing a journal entry or doing a set of pushups after brushing your teeth, can boost motivation and reinforce positive feelings.

By building in moments of validation, you not only reinforce your commitment to self-care but also create a habit of acknowledging your achievements. This process can make it easier to prioritize your well-being and continue developing healthy routines.

With time and consistency, you’ll find that integrating self-care into your routine becomes easier than ever before.