We’ve all been there – you know you should be stretching more or doing that core conditioning routine your coach or physio recommended, but life keeps getting in the way. The problem isn’t your motivation – it’s your habits. Enter habit stacking, a ridiculously simple yet powerful way to make stretching and strength & conditioning (S&C) a seamless part of your day.
Let’s break it down and show you how to use this technique to feel stronger, more flexible, and pain-free – no extra hours required.
What Is Habit Stacking?
Habit stacking is a term popularised by James Clear in his book Atomic Habits. The concept is simple: instead of trying to create a brand-new habit from scratch, you “stack” it onto an existing habit.
In other words, you piggyback your new routine onto something you’re already doing every day. Since you’re already in the groove with the first habit, the new one just slips right in.
Why Habit Stacking Works for Stretching and S&C
Stretching and S&C can feel overwhelming because it’s often seen as an extra task you have to carve out time for. But when you attach these activities to habits you’re already doing, they become automatic – like brushing your teeth or making coffee.
The result? You’re less likely to skip them because they’re no longer “something extra” – they’re just part of your routine.
How to Get Started with Habit Stacking
1. Identify Your Current Habits
Think about the things you already do every day, like:
- Brushing your teeth
- Brewing your morning coffee
- Waiting for the kettle to boil
- Watching TV in the evening
- Winding down before bed
These moments are perfect opportunities to stack a quick stretch or S&C exercise.
2. Pair the Habits
Here’s where the magic happens. Take your existing habits and pair them with stretches or S&C moves. Here are some examples:
- While brushing your teeth: Do calf raises or hold a wall stretch for your calves and Achilles. Two minutes = done.
- While waiting for your coffee to brew or the kettle to boil: Do a quick hip flexor stretch or some lunges. It’s a great way to loosen up after sitting all night.
- During TV time: Use commercial breaks for core exercises like planks or bridges. Or stay seated on the floor and do hamstring or hip stretches while you watch.
- Before bed: Stack some gentle stretches, like a seated forward fold or spinal twist, into your nighttime wind-down routine.
3. Start Small and Build
You don’t need to overhaul your entire routine overnight. Start with just one habit stack, like stretching your quads while you brush your teeth. Once that becomes automatic, add another.
Examples of Stretch and S&C Habit Stacks
| Existing Habit | New Habit to Stack |
|---|---|
| Making coffee | 5 hip flexor stretches per side |
| Watching TV | 2 sets of planks or seated hamstring stretches |
| Brushing your teeth | 10 calf raises or a wall calf stretch |
| Checking your phone in the morning | 5 minutes of cat-cow stretches |
| Before bed | Child’s pose and a spinal twist |
Tips for Success
- Keep It Simple: Don’t overcomplicate it. One or two small stretches or exercises is enough to start with.
- Make It Easy: Keep a yoga mat or foam roller where you’ll see it, like near the TV or bed.
- Celebrate Progress: Every time you follow through, give yourself a mental high-five. Small wins build momentum.
- Adjust as Needed: If a habit stack isn’t clicking, try pairing it with a different activity.
Why This Works for Busy People
Habit stacking is perfect for anyone who feels like there aren’t enough hours in the day. By attaching stretches and S&C to things you’re already doing, you eliminate the need to “find time.”
It’s not about doing a 30-minute routine all at once. It’s about integrating movement into your life, one stretch at a time.
Start Stacking Today
Pick one habit you already do every day and pair it with a simple stretch or exercise. It might feel small at first, but over time, these little moments add up to big changes in how your body feels and moves.
Ready to give it a try? Your future, more flexible self will thank you!
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