Habit stacking is a technique that helps you create new lasting habits based on your old ones, adding what you want to do more of to the things you’re already doing. Here’s 3 tips from Laura to make sure your new healthy habits stick, every time.
Laura Henshaw: How to make healthy habits stick
ARTICLE
06 July 2023
4 mins read
4 mins read
The secret to making a habit stick? It’s here.
Heard of habit stacking?
1. Find your why
In the beginning, a new habit can feel like it’s weighing down my already-full to-do list. So before I start any habit, I ask myself: “what’s the purpose of this new routine, and how will it positively impact my life?” Then, when I start to question if I have time for my new habit, I can regain my momentum by going back to my ‘why.’
2. Beware of stacking too high
In the past, I would often set unrealistic habits for myself, trying to be squeeze more and more into my day. But inevitably, these new habits would start to have a negative impact on my existing routines (cut to me waking up tired because I was up late conjugating French verbs on Duolingo).
If your habit stacking negatively impacts your wellbeing or simply takes up too much time, ask yourself: is this sustainable? Your schedule needs space for your new habits to set yourself up for success.
3. Be clear from the start
Vague self-promises like “I’m trying to eat better” or “I’m going to exercise more” don’t hold you accountable for anything. Try to make your new habit clear (define exactly what you’ll do) and specific (define exactly when you’ll do it). I found a useful formula for this in James Clear’s book ‘Atomic Habits’.
Here’s how the habit stacking formula works:
After/Before [current habit], I will [new habit].1
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Moving your body more, getting enough sleep and completing regular health checks are great habits for your health and wellbeing, plus you can earn AIA Vitality Points at the same time. These points go towards earning your next AIA Vitality Status, which unlocks greater rewards for you to enjoy.
3 habit stacks that changed the game for me
- Habit 1: Before I get ready for work, I move my body
I love this one because once I’ve arrived at the office, I’ve already done something for myself. Getting up early or switching from summer to winter can be barriers to moving in the mornings (it’s the darkness for me). But I always come back to my why, and that’s the positive impact morning movement has on me mentally.
- Habit 2: After I get into bed, I put my phone away
To stop looking at my phone right before I went to sleep, I started the habit of putting my phone away before getting into bed. Sometimes I read or meditate and other times, I simply take time to drift off without a glowing screen keeping me up, and the extra sleep has made a huge impact on my wellbeing.
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Earn up to 10 points each night you track your sleep, with AIA Vitality. Capped at 2,000 points per membership year.
- Habit 3: Before I watch TV on a Sunday, I meal prep for the week ahead
This habit has been a game changer for me. Before it’s time to relax on a Sunday, I write a shopping list, get groceries and prep my food for the week ahead. It’s saved me so much stress making last-minute meal decisions and gives me more precious down time during the week.
How to create new habits that you care about
My biggest tip: start small rather than trying 10 new habits at once. You can give my habits a try, but don’t feel like you have to start the same habits as me or anyone else. Take the time to work out what habits will positively impact your life, because someone else's habits may not help you achieve your goals.
Laura Henshaw
Laura is the CEO and co-founder of Kic, a health and wellness app helping people change the relationship people have with wellness and themselves. She is also an author, and podcast co-host of the KICPOD. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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