How to Build Life-Changing Habits with Habit Stacking
Why Are Habits So Hard to Build?
We all have good intentions when it comes to forming new habits. Maybe you’ve told yourself you’ll drink more water, eat healthier, or start exercising regularly. But after a few days, life gets busy, motivation fades, and suddenly you’re back to old routines. Sound familiar?
That’s because habits don’t just form overnight. They require consistency, structure, and accountability to truly stick. The good news? There’s a simple strategy that makes building new habits easier—habit stacking.
What is Habit Stacking?
Habit stacking is the process of attaching a new habit to an already established one. Instead of trying to overhaul your routine all at once, you “stack” a new habit onto something you already do daily. This makes the habit feel natural and easier to maintain.
For example, instead of just saying, “I need to drink more water,” you can tie it to something you already do:
💧 Drink water before coffee → You already drink coffee every morning. Before your first sip, drink a glass of water. Over time, this small shift helps with hydration, digestion, and energy levels.
Now, let’s look at how you can apply habit stacking to build three key habits that will transform your health.
3 Simple Habits to Transform Your Health
🚀 1. 30g of Protein Before Noon
Most people don’t get enough protein early in the day, leading to energy crashes and cravings later on. A simple way to fix this? Pair your morning routine with a high-protein meal.
🔹 Habit Stack: If you already eat breakfast, make sure it includes at least 30g of protein (Greek yogurt, eggs, protein shake, etc.). If you don’t eat breakfast, have a protein-rich snack before noon.
💧 2. Drink Water Before Coffee
Caffeine is great, but drinking coffee first thing can dehydrate you and spike cortisol levels. Hydrating first sets the tone for the day.
🔹 Habit Stack: Keep a glass of water by your coffee maker. Before your first sip of coffee, finish that glass.
🏃♀️ 3. Move for at Least 30 Minutes a Day
Exercise doesn’t have to be complicated. A simple 30-minute walk, workout, or stretch session can boost energy, mood, and metabolism.
🔹 Habit Stack: Tie movement to something you already do—walk while taking phone calls, do squats while brushing your teeth, or schedule workouts at the same time every day.
Why Accountability is the Key to Success
Even with habit stacking, accountability is what makes habits stick. It’s easy to say, “I’ll start tomorrow,” but when you have someone checking in, guiding you, and keeping you on track, you’re far more likely to follow through.
That’s why at Hustle One Fitness, we don’t just give you workouts—we help you build lasting habits that fit your lifestyle. Whether it’s through personal training, group workouts, or simple habit coaching, we’re here to keep you accountable and make sure you succeed.
Ready to Make These Habits Stick? Let’s Do It Together.
The first step? Schedule a No Sweat Intro at Hustle One Fitness. We’ll talk about your goals, create a simple plan that works for you, and most importantly—help you stay accountable so your habits don’t just start but actually stick.
📅 Click here to schedule your No Sweat Intro today! Let’s build strong habits and a stronger you!
How to Build Life-Changing Habits with Habit Stacking
-Coach James
