How Habit Stacking Shapes Your Health (For Better or Worse)
We often think big changes come from big actions. But more often than not, it’s the small, repeated choices that shape your results. That’s where habit stacking comes in. It’s the idea that one action triggers another—which can lead you either closer to your goals or further away.
Let me give you an example.
Back when my wife and I were in our twenties, a big Saturday night out with friends meant more than just a hangover. It set off a chain of events: Sunday was a write-off—no workout, takeaway meals, skipped grocery shopping. We’d stay up too late, which meant starting Monday tired and craving junk food. That one decision snowballed into an entire weekend (and sometimes week) of poor habits.
This is the power of habit stacking in a negative direction.
But it works the other way too.
The Snowball Effect of One Good Habit
You don’t need everything to be perfect. You don’t need all your food prepped, every session booked, and eight hours of sleep every night to start seeing progress. Often, just one good choice is enough to start a positive chain reaction.
For example, if you go to the gym or go for a run tonight:
- You’re more likely to skip the Macca’s run.
- You might swing by the supermarket and grab something decent for dinner.
- You’ll feel physically tired, so you might go to bed earlier.
Now instead of a skipped session, fast food, and a late night, your night looks like:
- ✅ A great workout
- ✅ Healthier food choices
- ✅ Better sleep
All from that first input. That’s habit stacking working for you.
This idea ties closely to what we teach in our Golden Habits Challenge, where the focus is on building small, daily wins that compound into big changes over time.
How to Start Habit Stacking
Here are a few ways to intentionally use habit stacking to support your fitness and health goals:
- Pair a new habit with something you already do
- Example: After you brush your teeth, do 10 air squats.
- Choose a keystone habit
- These are actions that naturally trigger other good habits. For many people, working out is one. When they exercise, they eat better, drink more water, and sleep more soundly.
- Remove negative cues
- If you always grab a muffin with your morning coffee, try switching cafes or ordering ahead to avoid temptation.
- Track the chain
- Use a habit tracker or calendar to visually see how one habit leads to another. Momentum is powerful.
A Few More Things That Help
- Make it easy to take action. Put your runners by the door. Lay out your gym clothes.
- Remove friction. If cooking feels hard, buy pre-chopped veggies or ready-made protein.
- Celebrate the chain, not just the result. Consistency over time matters more than a single perfect day.
This mindset of momentum matters whether you’re just getting started, trying to get back on track, or levelling up your training. And if you want help figuring out which habits are worth stacking first, check out The Shortcut to Results? Find the Right Help Early.
Listen to the Podcast Episode
Want to hear more examples and how to apply this in real life? Tune into our latest episode of FIIT Project Radio where we dive deeper into how habit stacking has worked for me and for the people I coach.
🎧 Listen now
