How to habit stack according to three experts

Nothing will have you reaching for that takeaway menu faster than seeing someone living an impossibly #blessed life on social media. Gym selfies at 5am, perfectly prepped dinner ready at 7pm and in bed by 9pm ready to do it all again tomorrow? It just doesn’t feel attainable.

“Gratitude practices have been shown to improve mood and sleep quality, so instead of scrolling on your phone, use the otherwise dead time on your train commute to ground yourself in the present moment. Take some deep breaths and list three things that you're grateful for that day.”

“Brushing your teeth is a great time for a bit of micro-mindfulness. The 5-4-3-2-1 exercise can help reduce stress and anxiety by grounding you in the present moment through a technique called sensory awareness. Here’s how it works: as you brush your teeth, consciously engage your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.”

“The vagus nerve is the longest cranial nerve in the body. It’s thought that stimulating it through specific exercises can help to activate the body's relaxation response, promoting feelings of calmness and wellbeing.² As you’re showering, try humming your favourite song three times in a row. It may sound strange but humming stimulates the vocal cords which are innervated by the vagus nerve. This in turn helps us to tap into that lovely relaxation response.”

“Chilled Sunday nights at home can be a cue to prepare healthy meals for a hectic week ahead. Having these extra portions in the freezer is a welcome meal option when we haven’t got the inclination or time to cook midweek and stops us reaching for Deliveroo. Just like a Sunday deep clean, pulling out our chopping board can become part of our weekend routine over time. Make the activity even more enjoyable by saving your favourite podcast episode to listen to while you’re chopping.” 

“Many supplements are directed to be taken with food, so pop them in the kitchen to provide a visual cue to remember to eat and take them.” This is especially good if you can put them near something you use regularly, like the kettle – just remember that caffeine can affect the absorption of some nutrients, so don’t combine the two in quick succession. Learn more about the timing of your supplements and why it matters.

“Watch your favourite YouTube videos only when you're eating fruits and veggies as snacks. It’s easy to forget about the last few carrots or the half pepper in the fridge, which aren't enough to make a meal. Chop these up and enjoy them with hummus as a healthy snack when you’re catching up with social media.”

“If you usually finish the working day by watching your favourite shows on TV, this is a great time to incorporate some movement. Rather than sitting on the sofa and scrolling through your phone during an episode break, do some crunches, jumping jacks or lunges, aiming for three sets of 10 reps. If you’re feeling ambitious, you can even challenge yourself to hold a plank until fail.”

“Many people struggle to start the day without looking at their phones. Before you open WhatsApp, tell yourself that you’ll do a short but invigorating Pilates session before you check your messages (we like Move With Nicole’s free YouTube series). Not only is this great for a full-body stretch but these gentle movements will help to ground us in the present before we jump into the day’s tasks.”

“If you’re a big reader, time spent lost in a paperback or audiobook is a great opportunity to incorporate some physical activity. Set a timer for every 10-15 minutes and each time the timer goes off, stand up and do a set of calf raises for around 30 seconds. Not only are they good for strengthening and toning the lower legs, but they also help to improve our balance and stability.”

Want some more real-life inspiration to reach your goals? Discover how ex-professional basketball player Lauren Taylor Johnson has stayed active – despite challenges along the way.