By: Coach Alison Hochler

How to create new small healthy habits? Use a Habit Tracker! To get yours connect with us here and mention you want the FREE Habit Tracker.

Habit = a routine or behavior that is performed regularly and in many cases automatically 

• Your brain builds a strong network of neurons to support your current behaviors.
• The more you do something, the stronger and more efficient the connection becomes.
• If you take a moment to think about the strong habits and connections that you take for granted each day. 
• For example, your brain is probably very efficient at remembering 
• to brush your teeth, take a shower each morning, brew your coffee… or thousands of other daily habits. 
• What I want to talk more about today, is how you can take advantage of these strong connections to start building  new habits.
• One of the best ways to build a new habit is to identify a current habit you already do each day 
• Once identified, stack your new behavior on top. This is called habit stacking.
• Habit stacking is a unique approach because  
• Rather than pairing your new habit with a particular time and location, you pair it with a current habit. 

Why does this work?

• You have current habits are already built into your brain
• You have patterns and behaviors that have been strengthened over years. 
• And so, by linking your new habits to a cycle that is already in place, you make it more likely that you’ll stick to the new behavior.
• Once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. 
• This allows you to take advantage of the natural momentum that comes from one behavior leading into the next.

Where to start

 Take a piece of blank paper out or open a new doc on your computer 

• Make a list of the automatic habits you already have in place
  • Get out of bed.
  • Take a shower.
  • Brush your teeth.
  • Get dressed.
  • Brew a cup of coffee.
  • Eat breakfast.
  • Take the kids to school.
  • Start the work day.
• Identity the new habit you’re looking to build
• Use the formula After/Before [CURRENT HABIT], I will [NEW HABIT].
  • Its important to be specific here!  — there’s a difference between in the morning I will.. And “after I brush my teeth I will” 
  • The later → is specific and tells you exactly when you will perform this new behavior, where as “in the morning” can be ambiguous and may lead to inconsistency

Let’s talk about habit stacking in terms of the Back to Basics Challenge –
WEEK 1: Protein –Eat Protein at every meal and 1 snack / day – we will have an approved Protein List to pick from 

1. Before I go to the store, I will make sure I have a list with at least 2-3 different protein options 
2. Before sit down to eat X, I will make sure I have a serving of protein before I start eating 
3. Before I turn on the TV at night, I will plan my protein for each meal and 1 snack for the next day 

WEEK 2: Veggies – Eat 3 Servings of Veggies daily – a serving is the size of a fist 

1. Before I put them away in the fridge, I will chop/prep the veggies to make them easier to consume 
2. Before I go to the store, I will make a list with at least 4 different types of veggies to purchase
3. Before sit down to dinner, I will make sure I have at least one serving of vegetables on my place
4. After I do my meal planning, I will skim over to make sure I’m getting at least 3 servings of veggies per day 

WEEK 3: Movement – Move your body every day. Group fitness class, your gym session or a Minimum of a 15 minute walk, bike, stretch session or a day

1. After I take off my work shoes, I will immediately change into my workout clothes.
2. Before I go to bed, I will lay out my workout clothes for the morning 
3. After I close/turn off my computer for my lunch break, I will go for a 15 minute walk, do 20 squats, 10 pushups etc. 
4. Before I get into bed, I will stretch for 15 minutes 
5. After I get out of bed in the morning I will stretch for 15 minutes
6. When I see stairs, I will choose to take them over the elevator/escalator 

WEEK 4: Mindfulness  – Mindset -you have 2 options to choose from:Mindset -you have 2 options to choose from:

3 gratitudes  – 3 things you are grateful for (1 needs to be a person and you need to share with them your thoughts)
Download an app like headspace or calm and do a mindfulness exercise for 5 minutes minimum daily

• After I pour my morning cup of coffee, I will meditate for 5 min 
• After I sit down to dinner, I will say 3 things I’m grateful for that happened today.
• After I get into bed at night, I will say 3 things I am grateful for today

 

Ready to build your healthy habits? The coaches at Summit Health would love to help! Connect with us here and mention you want the FREE habit tracker. Do you need a little help with accountability or follow through? We can help with that! Sign up for your 1:1 nutrition coaching!