Too Busy for Wellness? Try Habit Stacking

If wellness has started to feel like another thing on your to-do list, you’re not the only one. Life is a lot… and for most of us, that dreamy morning routine with the journaling, matcha, dry brushing, and 10k steps before 7 am just doesn’t fit into real life right now.

But here’s the good news: you don’t need an over-the-top reset to feel more grounded.

You just need a few small things that stick.

That’s where habit stacking comes in as a way to build healthy rituals without overhauling your routine, or pretending you're not already juggling ten things at once.

What Is Habit Stacking?

Habit stacking is the simple practice of pairing a new habit with something you already do every day. It was popularised by Atomic Habits, but it’s something we’ve all done before, like checking your phone the second your alarm goes off (maybe not the healthiest habit, but we stacked that without even trying).

Here’s how it works:

“After I boil the kettle, I’ll drink a glass of water.”
“After or while I brush my teeth, I’ll do one stretch.”
“Once I open my laptop, I’ll take three deep breaths.”

When you link something new to something familiar, your brain has less resistance. It’s easier to become part of what you do already, especially if it’s something you already do consistently.

And when it comes to wellness, that’s a game-changer.

Why Habit Stacking Works (Especially for Wellness)

Wellness gets overwhelming when we make it too big (THANKS TIKTOK). That’s when we put it off or feel like we’ve failed before we’ve even started.

Habit stacking is different, it’s:

• Gentle instead of all-or-nothing
  
• Built into what’s already happening
• Flexible (you can adjust it as your day changes)

It’s all about small rituals that support the version of you that already exists, even if you’re tired, on-the-go, and haven't had a full day off in weeks.

Original Habit Stack Ideas for Real-Life Routines

Here are a few realistic, low-effort ways to weave wellness into your day using habit stacking.

While your coffee brews…

Add your supplements for the day, or use a blend like Focus (with coffee, lion’s mane & ginkgo) if you're supporting memory or mental clarity.

After your morning scroll…

Write down one sentence about how you feel. Just check in with yourself.

After brushing your teeth…

Run a gua sha stone over your jaw or do one slow neck roll (or any other stretch). We hold more tension than we realise.

After applying your moisturiser…

Press your palms gently over your face and take 3 slow breaths. Let that moment land.

After you check or respond to your email…

Stand up and take 15 steps. Bonus if you step outside for even a minute of air or sunlight.

After switching off Netflix…

Do one thing that helps you sleep better (stretch your back, sip something warm, or put your phone across the room).

Just a reminder that these aren’t strict rules. They’re reminders that wellness doesn’t have to be time-consuming or expensive. Sometimes it’s just deciding to stack intention onto what’s already happening.

How to Start (Without Overthinking It)

1. Pick one existing habit. Something small and automatic (like boiling the kettle or brushing your hair).
   
2. Choose one small habit to add. Keep it under 2 minutes to start. Really. Less is more.
   
3. Say it out loud or write it down: “After I [current habit], I will [new habit].”
4. Repeat it a few times. Repetition is what makes it stick, not motivation.
   

Start small. Stay kind. Build from there.

Final Thoughts

If you’ve been feeling like you’re falling short of some ideal version of self-care — the kind that lives on Pinterest boards and productivity podcasts — habit stacking is a gentle way back to yourself.

Habit stacking is simply about layering care into the life you’re already living.

And that’s what we care about most, building real rituals for real people. One simple habit at a time.