10 habit-stacking ideas for spring: Small steps, better health

Spring is a season of renewal, inspiring many to embrace a healthier lifestyle.

As with any new changes to our routine, starting out is usually the easy part. Sticking with the plan can be harder — unless you create space for new habits and link them to things you already do.

“Our brains love routines. It’s why we have habits — our brains get better at things the more we do them, and the more often we do something, the more likely it is we’ll do it consistently,” said Kasia Ragano, DO, a family medicine physician with Endeavor Health.

Author James Clear created the phrase “habit stacking” in his New York Times bestseller “Atomic Habits.” Also known as habit anchoring, the idea is that attaching a new habit onto an existing habit or routine helps integrate the new habit. It becomes part of the routine more quickly and is more likely to last.

“If we can create a habit of eating a bagel every morning or watching television every evening, we can create daily habits that benefit our health, like a daily morning walk or a consistent bedtime,” Dr. Ragano said. “Connecting the walk or bedtime to a habit we already have will make us more likely to integrate it into our routine.”

Here are 10 habit-stacking ideas. You only need to try one (or make one of your own) to be healthier than you were before.

1. Drink water when you get out of bed. Right after you wake up, drink some water before that cup of coffee. This helps hydrate your body after a night’s sleep.
2. Stretch after you brush your teeth. After brushing your teeth in the morning, take a few minutes to do some simple stretches or yoga poses. This increases flexibility and boosts circulation.
3. Breathe deeply during your shower. During your morning shower, take deep breaths. This helps to clear your mind and bring you into a positive mental state for the day ahead.
4. Add a fruit/veggie to your meal. When you pour that bowl of cereal, slice up some fruit to have with it. Grab a handful of veggies to eat alongside your lunch. This makes your meal more nutritious without much effort.
5. Take the stairs. When you go somewhere, consciously choose the stairs instead of the elevator, even for just a few floors. This is a simple way to add cardio to your day.
6. Repeat a positive affirmation during your commute. On your drive to work, center yourself with a short gratitude statement or uplifting affirmation, such as “This will be a great day.”
7. Stand or stretch while on a call or watching TV. When you're on a phone call or watching a TV show, stand up or walk around the room. This reduces the risk of sitting for long periods and gets your body moving, even if it’s just for a few minutes.
8. Boost your daily walk/workout. If you already take daily walks, add a weighted jacket or wrist or ankle weights to make it a little more challenging. If you have a set workout routine in place, add another activity to it.
9. Floss before you brush your teeth. If you aren’t already flossing your teeth every day, it’s time to start. Make it a rule to floss right before brushing your teeth at night. It’s a simple way to improve your dental health.
10. Enhance your bedtime routine. Once you crawl into bed for sleep, try 5 minutes of mindful breathing or a body scan relaxation activity. Or, read a book or listen to a podcast. This is a great way to calm your mind and de-stress from the day.

Need more ideas? Read 5-minute wellness wins.

Here are 3 tips to get started:

1. Take note of your current habits. Are there things you do every day without fail, maybe even without thinking about it? For example, do you get up every morning and turn on a coffee maker? What do you do after dinner every night?
2. Add to an existing habit and start small. Going back to the morning coffee; Is there something you could do while waiting for the coffee to brew? Perhaps add a 5-minute meditation or three sets of squats while you wait. Make sure your new habit happens alongside something you already do regularly.
3. Be realistic and consistent. Keeping your new habits specific and realistic is essential, as is carving out time to do them consistently. Taking a walk every day is a broad goal. Taking a 10-minute walk every day after lunch is more specific and easier to repeat each day.

“There’s no shame in starting small when it comes to healthy new habits,” Dr. Ragano said. “You don’t need to add a 30-minute run to your routine if you’ve never done that before. Break that goal down into a series of smaller goals. Try a shorter daily walk and build from there. As you get stronger and your habit becomes more cemented in your routine, you’ll be motivated to accommodate steps of progress.”