Habit Stacking is a great tool that can be utilized in macro counting.

As coaches, we want all of our clients to be successful and get the results they desire. We often suggest the book, Atomic Habits by James Clear, to clients who seem to be struggling with nailing down consistency in nutrition, meal planning or workouts. This book has opened our eyes to how we function, how habits work, and most importantly, how to make new habits and how to break ones that are not serving us. 

One of the best ways to start a new habit is by using a term called Habit Stacking. 

Habit Stacking is when we identify a current habit we ALREADY DO daily, and stack a new behavior on top of it. Per James Clear, habit stacking “works best when the cue is highly specific and immediately actionable”. 

The Habit Stacking Formula

After [CURRENT HABIT], I will [NEW HABIT].

Habit Stacks

Here are 11 popular Habits Stacks that have helped our clients to reach their fat loss goals faster!

1. Before I drink my morning coffee, I will drink 8 oz of water.
2. Before I scroll my phone at night, I’ll log my food for the next day.
3. After I change into my pajamas, I will lay out my workout clothes for the next morning.
4. While walking my dogs, I’ll wear a weight vest.
5. Before I watch my favorite TV show on Saturday night, I’ll spend 30 minutes planning my meals for the week ahead.
6. After I finish my workout, I’ll drink a protein shake.
7. Before I go out to eat, I will check the restaurant’s menu and plan my order.
8. After I cook dinner, I will pack leftovers in meal prep containers for the next day.
9. When I park in a parking lot, I’ll pick the furthest spot to increase my step count.
10. Before I eat my meal, I’ll have a salad.
11. Before I open up Instagram, I’ll take a drink out of my water bottle. 

Now it’s time for you to create the best Habit Stacks for you! Here are a few tips!

Tips for Making Your Own Habit Stacks

• Consider when you are most likely to be successful. If you know evenings before dinner are hectic for you and your family, adding a workout right when you get home from work may not be the best idea. I have had to change the time I do my daily quiet time as I was always getting interrupted by my kids and my husband’s morning alarm!
• Your cue should have the same frequency as your desired habit. Habits are built with FREQUENCY, not time. So keep this in mind when you are working on your habit stacking! 
• Don’t be vague with your cues! When I take a break at work, I will go for a 4 minute walk around the building. What time will you take your break? Will you walk at every break or just one? This can be adjusted to “When I take my 10 AM break at work, I will go for a 4 minute walk around the building”. 

I always ask my clients to look back on a successful week of macro counting – what did they do that helped them succeed? In the same way, it’s always helpful to reflect on our current habits, as well as other habits we are struggling to be consistent with. Being specific and clear with our intentions and translating them to daily habits can make all the difference.