Welcome to the Women’s Wellness Newsletter, where i share simple tips to living well.
Behaviour change is a crucial part of getting healthier, managing stress, and living well — and it all starts with simple habits.
Habit stacking is a simple but powerful way to build healthy routines without overwhelm. It works especially well for busy people because you’re not adding more time — you’re adding better use of time you already have.
Here’s how to do it properly.
What habit stacking actually is
Habit stacking means attaching a new habit to something you already do every day.
Your existing habit becomes the trigger.
“After I do X, I will do Y.”
Example:
- After I eat lunch I go for a walk
- Before I make my morning coffee
Step 1: Start with awareness (this is the real starting point)
Before adding anything, notice:
- What you already do every single day
- What happens at the same time, in the same order
Examples of strong anchors:
- Waking up
- Brushing teeth
- Making tea or coffee
- Logging into work
- Eating meals
- Getting into bed
Choose one anchor you never skip.
Step 2: Add ONE tiny habit
This is where most people go wrong — they add too much.
Your first habit should be:
- Small
- Easy
- Almost impossible to fail
Think 30 seconds to 2 minutes.
Good starters:
- Drink water
- 1 minute of anti anxiety breathing
- 60 seconds of mobility
If it feels “too easy”, you’re doing it right.
Step 3: Lock it in before adding more
Do not add another habit until:
- The first one feels automatic
- You no longer need motivation
- You almost do it without thinking
For most people this takes:
- 7–14 days for the behaviour
- 3–4 weeks for it to feel natural
This is where consistency beats intensity.
Step 4: Stack vertically, not everywhere
Once the first habit is automatic, you have two options:
Option A: Add onto the same anchor (best)
Example:
- Before coffee drink water
- Sit down near daylight while drinking coffee
- 1 minute of breath work
This keeps everything contained and manageable.
Option B: Add a second anchor later in the day
Example:
- After lunch → 5-minute walk
- After dinner → stretch calves and hips
Avoid spreading habits across the whole day too quickly.
Step 5: How often to add new habits (this matters)
A realistic rhythm for healthy habits:
- 1 new habit every 2–4 weeks
- High-stress periods → wait longer
- Low-stress periods → you can add sooner
More is not better.
Sustainable is better.
The golden rules of habit stacking
- Anchor beats motivation
- Tiny beats perfect
- Consistency beats intensity
What do you think does that help?
I’ll continue sharing weekly wellness tips and tools, and I’d love your feedback
Rachel x
PS I set a goal this year to start a weekly vlog and document running a fitness business, being a training provider, organising events and post in on Youtube every Saturday if you would like to watch here is this weeks VLOG https://www.youtube.com/watch?v=RIEx3d2d6nM&feature=youtu.be
You can email me, WhatsApp me on 07976 268672, or share your thoughts in my Facebook group.
Quick Update on My Daily Online Classes.
I’ve launched a brand-new PAYG option for my daily online classes
I trial all of my new workout formats, class ideas and concepts inside my online platform, Studio Live Club — so it’s the perfect place to dip in whenever you fancy a workout, want to try something new, or need fresh inspiration for your own teaching.
With PAYG, there’s no subscription or membership.
Simply create an account, log in, and join the Workout of the Day.
Train with me live or
Catch up on demand
Enjoy 24 hours’ access to that day’s classes
Access all of the days classes – Walkfit, Stretch Express, Fitness Pilates sculpt
