The Power of Routine and Habit Stacking: A Dietitian’s Guide to Sustainability

In today’s fast-paced world, it’s easy to feel overwhelmed by the number of health tips and nutrition advice we receive daily. From meal prepping to exercise routines, there seems to be an endless list of things we should be doing to stay healthy. However, the truth is that sustainable health doesn’t come from doing everything at once—it comes from small, consistent actions that, over time, lead to lasting change.

As a dietitian, I often work with my patients to help them build routines that fit into their lifestyles. One of the most powerful tools for creating lasting change is habit stacking. In this article, I’ll explore the power of routine and habit stacking, explaining how these strategies can make healthy living feel more achievable and less overwhelming.

The Power of Routine

Routine is often viewed as boring or restrictive, but in reality, it’s one of the most effective ways to set yourself up for success. Think about it: every successful person you know, whether it’s in health, work, or personal life, likely has a set of routines that help them stay on track. Having a daily routine can bring structure to your day and make health-related decisions easier to manage.

For example, let’s consider Laura, a 34-year-old marketing professional who came to me struggling to maintain healthy eating habits during her busy work schedule. She often found herself skipping meals, grabbing sugary snacks in the office, or ordering takeaways in the evening because she didn’t have a set plan.

We worked together to establish a simple routine for her. She started by preparing breakfast the night before (overnight oats), ensuring she had something nutritious to start her day. She also set a consistent lunchtime, where she would eat a salad with lean protein, like chicken or tofu, and include healthy fats, such as avocado or olive oil. By creating a structure around her eating habits, Laura no longer had to think twice about what she was going to eat during the day. The decision had already been made, and she was able to enjoy nourishing meals without stress.

The Problem with "All or Nothing" Thinking

One of the biggest challenges I see is patients trying to make drastic changes all at once. This often leads to burnout. Whether it’s trying to eat clean all day or working out every day of the week, the pressure of perfection can be overwhelming. When we feel like we’re failing, we might be tempted to give up entirely.

This is where routines come in. Routines are not about perfection—they’re about consistency. Small, manageable changes become part of your daily life, rather than feeling like a huge burden. If you happen to miss a day or eat something indulgent, you don’t have to start from scratch. You simply return to your routine the next day, knowing that one slip-up isn’t the end of the world.

Introducing Habit Stacking

Habit stacking is the art of combining an existing habit with a new habit you want to develop. By linking a new behaviour to something you already do, it becomes easier to adopt and integrate it into your daily routine. This method works because it taps into your brain’s ability to automate actions. Once a habit is formed, it doesn’t require as much mental effort, which makes it more sustainable in the long run.

Let’s go back to Laura. After she established a routine of eating breakfast and lunch at consistent times, we focused on habit stacking to add in a regular physical activity routine. Laura wanted to start exercising, but she struggled to find time between work and family life. So, we decided to stack her workout habit onto an existing routine. Every morning, after making her cup of tea, she would spend just 10 minutes doing a simple yoga stretch or a few bodyweight exercises.

As Laura already had the habit of making tea every morning, adding in a short exercise routine felt like a natural extension of her day. It wasn’t overwhelming, and she didn’t need to plan ahead or spend extra time thinking about it. Over time, she felt more energised and gradually increased the length and intensity of her workouts.

Simple Examples of Habit Stacking for Better Health

The beauty of habit stacking is that you can apply it to nearly every area of your health. Here are some examples of how you can start stacking habits to improve your overall well-being:

1. Morning Routine: If you already brush your teeth every morning, you can stack the habit of drinking a glass of water immediately after. This simple addition helps hydrate your body after a night’s sleep, giving you a fresh start to the day.

2. Post-Lunch Routine: If you already have a set lunch break, use that time to also take a 10-minute walk outside. Walking after a meal can aid digestion and boost your energy for the afternoon.

3. Evening Wind-Down: If you already enjoy watching the news or scrolling through social media before bed, try stacking the habit of preparing a healthy snack, such as a handful of nuts or a small bowl of Greek yoghurt. This will not only curb any late-night cravings but also ensure you’re choosing nourishing options before you sleep.

4. Meal Prep: If you already make your lunch for the next day in the evening, consider adding a second task to your routine, such as chopping up veggies for snacks or preparing overnight oats for breakfast. This helps you streamline your meals for the entire day, reducing decision fatigue.

5. Mindful Eating: If you already have your cup of tea or coffee during your morning break, try pairing that habit with a few minutes of mindfulness. Sit quietly, focusing on your breath, or take a few moments to eat your snack mindfully. This not only helps with digestion but also promotes a sense of calm before diving into your next task.

   
   

Conclusion: The Power of Routine and Habit Stacking

The key to sustainable health is consistency, and routines are an essential part of that. By creating a routine and using habit stacking to make healthy behaviours easier, you can make lasting changes without feeling overwhelmed. Just like examples of clients shown above, you too can find your own rhythm and build habits that support your health goals. With patience, self-compassion, and a little creativity, you can harness the power of routine to create a healthier, more balanced life.

By making small, manageable changes that become automatic over time, health doesn’t need to feel like a constant struggle. Instead, it becomes an enjoyable and natural part of your daily life.