Habit Stacking: New Year, Same You, Healthier Habits
Key points:
What is habit stacking?
Why developing healthy habits is effective?
A few ideas for inspiration.
Another year flew by at lightning speed. As you reflect on 2025, it’s natural to consider what you want in the year ahead. Last year, I encouraged you to set intentions instead of resolutions, because intentions have more meaning. This year, I encourage you to consider habit stacking.
Understanding Habit Stacking
Habit stacking is the process of making micro changes that are minimal alone, and powerful together. You begin with one small change, such as drinking 8 ounces of water when you wake in the morning. Once this becomes second nature (in a month or so) you make another small change to your daily or weekly routine.
Start Small and Simple
Most resolutions fail because they’re too broad and too overwhelming. So, start small. It’s ok if the change feels challenging or even a bit scary, but it should be simple enough that you can start today. Or in a few days after you invest in what you need to begin.
In honor of the 10 th Anniversary Edition, take a Year of Yes by Shonda Rhimes approach. Saying “yes” to things that positively challenged her in any category of her life, rippled to all areas of her life. So, if whole-body health is your objective, start with any productive new habit. Achieving a goal in any area affirms your ability and serves as motivation for your next new habit.
Fulfill Your Wishes
An excellent place to begin is by fulfilling your “I wish I had more time for…” wishes. It may not always feel like it, but there’s no one more capable of fulfilling your wishes than you.
Maybe you need to say “yes” more like Shonda, or maybe you need to say “no” so you have time for yourself.
Set aside 20 minutes a day for journaling, meditating, reading, or listening to audiobooks or podcasts.
Schedule a weekly date night with your partner or time with friends you keep saying you’ll make more time for.
Try a hobby or activity you daydream about, or make time for an old hobby you miss.
Learn a new language, take an online class that piques your curiosity, or join a live or online community.
Chip away at a larger project, such as taking 10 minutes a day to clear clutter and organize.
Habit Stacking for Your Health
The New Year is right around the corner, so I understand that you feel motivated to add a few health and wellness habits to the mix. Instead of making an overwhelming resolution, such as losing 50 pounds, do something small but mighty that you can begin today. Continue habit stacking to achieve mini milestones.
Hop on the hydration trend by carrying an oversized water bottle everywhere you go.
Set a day each week to grocery shop (in-person or online) and meal prep for the week ahead.
Fill your freezer with bags of mixed frozen veggies, so you always have access to fast and easy side dishes and add-ins.
Bulk cook, portion, and freeze grains for easy side dishes and add-ins. Quinoa, barley, bulgar, brown rice, and wild rice freeze well.
Program your preferred health app to track at least 1 area of improvement. From overall movement to steps, hydration, sleep, nutrition, and vital signs.
Test different mental health and stress management apps. Top options include guided meditation, sleep stories, and sound therapy.
I’m Here to Help with Your New Nutritional Habits
Most diets fail because they’re restrictive, repetitive, and don’t fit real life. As a Registered Dietitian, I do more than create meal plans—I help you build sustainable nutrition habits that support your health, energy, and long-term goals.
We focus on balanced meals you actually enjoy, realistic routines that fit your lifestyle, and simple strategies that help you feel satisfied, energized, and confident around food. Meal planning is just one tool—lasting change comes from learning how to nourish yourself consistently.