Transform Your Diet with Habit Stacking

Introduction

When it comes to healthy eating we generally have some ideas of what to do, but actually doing it, and doing it consistently is usually the challenge. If this sounds familiar, let us consider a new way of incorporating healthy eating through habit stacking. This method was made popular by the book “Atomic Habits” by James Clear, and it has the potential to really change how we go about changing our diet.

One thing I’ve noticed when working with clients during nutrition programmes, is that it’s much simpler and sustainable to add on dietary changes one at a time, than to completely change one’s diet all at once. In our fast-paced society where we have 10 different hats with a bunch of responsibilities, diet change is one of those that may be put to the side if not made simple. This made habit stacking even more appealing to me.

What is habit stacking?

Habit stacking is simple – before/after the (current habit), add the (new habit). The old behaviour then becomes a natural trigger to adding on the new behaviour, like a desired eating pattern. Our brains love routine, so changing our eating will be made easier by stacking the new habit on top of another. Get it?

The science behind habit stacking

Why does habit stacking actually work? Well, it has to do with how the brain works. We have all these “wires” in our brain called neural pathways and they form connections throughout. These connections get stronger once an action is practiced regularly, which is why we don’t forget how to brush our teeth or eat with a fork because we use those pathways frequently, making them stronger. Habit stacking comes in by using these strong brain pathways to our advantage. Once you create new habits around one that has already been ingrained in your brain, it makes it much easier for the new habit to stick. Let’s give it a try…

Understanding Your Current Eating Patterns

If you’re looking to change how you eat, the first step is to know what and how you’re eating currently. This is a no-brainer right, but some of us really can’t remember what we ate yesterday! So to that I say, create a food diary for 1-2 weeks where you document:
– What you eat
– When you eat
– Hunger and fullness after meals
This allows us to objectively understand our eating patterns and figure out where we can add new habits to get to our overall health goal.

Identify Current Routines

Once you understand how you eat you will then notice how you would want to improve your eating patterns. Now you’re ready to make a list of the routines you have throughout the day. For example; waking up, making coffee or tea in the morning, having lunch at work, and watching tv when you get home may be some simple habits in your routine. These have the potential of being the perfect spring board for a new healthy eating ritual you’re ready to create. The key is to make the new habits feel as natural as possible to set you up for success.

Practical Examples of Healthy Eating for Habit Stacking

Everyone’s habits will be unique to then, but here are a few habit stacks to inspire your own routine:

Morning habits:
– Wake up – Drink 1 cup of water
– Before you shower – Put breakfast food to boil, bake or air fry
– Have breakfast at the table – Take vitamins

Work day habits:
– With lunch – Have water or coconut water
– After lunch – 10 minute walk inside or outside

Evening habits:
– Taking off shoes when you get home – Head to kitchen to prepare dinner
– Watching TV – Plan tomorrow’s meals

Weekend habits:
– Create shopping list before heading to supermarket
– Wash and season all meats for the week before preparing Sunday dinner
– Wash and store all vegetables once you get home from grocery shopping

Common Challenges and Solutions

1. Getting Overwhelmed – Starting new habits will seem daunting, but working on one at a time may mitigate that. Try one habit for 2 weeks, then add another when you are comfortable with the first.
2. Forgetting the new habit – Remember our brain’s work better with routine, so it’s natural to forget a new task. You don’t have to feel guilty. Help yourself by using reminders like an alarm on your phone or a sticky note on the fridge. You can also make aids specific to your task like putting the water bottle on your bedside table the night before or putting a notepad by the TV remote to plan out the next day’s meals. Make it work for you.
3. Unsure about effectiveness of the stacks – you may be confused if this habit stacking thing really works, but the best way to combat this is writing them down. Documenting the habit stacks and how they have affected your mood, hunger and other health goals will improve your perspective on what works for you.

A note for my Neurodivergent people
It’s ok, habits may be difficult to create, but remember routines are your thing. Once you create a routine around the steps to get to your goal, it will all fall into place. Consistency may not look like every single day for you, and that’s alright. Set the intention and make it happen. If you need to eat breakfast at the table because you’ll remember your supplements better that way, then do that. Don’t be ashamed of trying new things to get habits to stick. You got this!

Conclusion

Habit stacking is a simple method that can create sustainable change to your healthy eating journey. Once you understand your current eating patterns and routines, you will be able to form new patterns that will take you closer to your goals. There will always be challenges when starting something new, but remember adding small changes over time will lead to big accomplishments.

If you liked this blog please like and leave a comment, and check out this blog post 6 Tips for Meal Planning