Ever feel like building healthy habits takes too much time? Between work, kids, cooking, and just staying on top of life, adding one more thing to the to-do list feels impossible.
But what if I told you there’s a way to make powerful changes to your fitness, strength, and even your confidence—without needing more time?
Let me introduce you to one of my favourite tools ever: habit stacking.
What Is Habit Stacking?
Habit stacking is a strategy where you link a new habit to something you're already doing, like brushing your teeth, boiling the kettle, or watching TV.
Think of it as “sneaky fitness” or “incidental wins.”
I’ve done this for years, without even realising it had a name! And let me tell you, it works.
How I’ve Used Habit Stacking in My Own Life
Here are some of the real things I’ve done over the years that helped me get stronger, improve my balance, and stay consistent:
- Boiling the kettle? I stand on one leg. Balance training = ticked off ✅
- Brushing my teeth? Same thing. One leg, maybe even eyes closed if I’m feeling brave!
- Bottom of the stairs? 10 standing calf raises before I go up. Simple strength.
- Going to bed? I bring a pint of water with me. So when I wake up in the morning, I hydrate before my feet hit the floor—great for my brain, energy and digestion.
And here’s one that always gets a giggle...
When I was a teenager, I really wanted to be able to do a pull-up. So I bought a pull-up bar from Aldi and put it on my bedroom door. The rule? Every time I went in or out, I did one pull-up.
Just one.
It didn’t feel like much, but weeks, then months later? That one pull-up became 3… then 5… and now pull-ups are just part of my life.
That’s the power of consistency. It’s not about doing more, it’s about doing it often.
Why It Works
Habit stacking works because it removes the friction.
You don’t have to think about when to do the new habit—your existing routines act as a trigger. You don’t need motivation, you just need a system.
This is a concept James Clear explains beautifully in his book Atomic Habits (a book I’d 100% recommend if you want to dive deeper into the power of small daily actions).