I was walking with a friend the other week, and I was talking about how I bought a sauna blanket (yes, this is a thing lol) and started using it three times a week. She stopped, looked at me, and she said, “I do not understand how you fit all of these wellness routines into your life, while I can barely fit in exercise.” 

I had to think about this for a moment, because I did not have a quick answer. The more I thought about it, the more I realized that I do not create extra blocks of time for my new routines, I just add on to what I am currently doing. This is what is now referred to as “habit stacking” which means taking a behavior you do every day, and then stacking a new behavior on top of it. 

For example, when I received my new sauna blanket in the mail and set it up in a quiet part of my house, I had to figure out how I could fit this new routine into my life three times a week. I knew it could not happen in the morning because I prioritize other wellness routines during this time of day. However, I do love to listen to podcasts in the evening, so there was my solution. I can be in my sauna blanket while listening to my podcasts, making it a two for one. Problem solved!

Another example in my life is daily meditation. I was really struggling with being consistent in this practice. And for someone who can go from calm to overamped in less than a “hot minute,” I knew this was a key routine for stress management and prioritizing the health of my nervous system. 

So, after pondering this dilemma, I realized that I will never be someone who jumps out of bed in the morning. I tend to set my alarm for six a.m., but I like to lie in bed and let my brain wake up for at least 15 minutes. Aha! Why not do a guided morning meditation in the 15 minutes that I am relaxing in bed before I start my day?

So my friends, if you want to start a gratitude journal but cannot figure out how to fit that new habit into your busy day, my question to you is, do you drink hot tea or coffee in the morning? If yes, why not write in your gratitude journal while enjoying your morning beverage? Bingo!

Perhaps you want to do daily affirmations to stay positive and focused throughout your day. No time for this? Do you shower in the morning? Why not do your daily affirmations in the shower? Done!

These are just a few examples, and of course, this will look different for everyone. I suggest starting with one new habit at a time to make it doable! Write down your daily routines and the things you always do every day no matter what. Then figure out how you can fit in that new self-care routine and stack it right on top of something you are already doing. 

Most behavior change specialists claim that motivation and willpower are limited and thus, not the best way to succeed with long term behavior change. However, habit stacking and starting with one new tiny habit at time can be more manageable for most. 

Here are additional resources to get you started:

• “Atomic Habits” by James Clear
• “Tiny Habits” by BJ Fogg
• “Habit Stacking” S. J. Scott

So, ditch those massive, large scale new year’s resolutions that will fizzle out and leave you feeling defeated. Instead go tiny! Happy habit stacking.