The art of habit stacking

Building healthy habits is key to maintaining optimal brain health, however sticking to new routines can at times feel overwhelming. Enter the realm of habit stacking.

Habit stacking is a practical, science-backed approach that helps you seamlessly incorporate new, positive behaviours into everyday life. By attaching new habits to ones that you already have in place, you are able to create a ripple effect known as habit stacking. By linking a new habit with an existing one, you are not only allowing for a positive change with minimal effort, but you are making the new behaviour easier to adopt. For example, if you want to develop the habit of journaling, you might pair it with your morning coffee ritual. Because your brain already recognises the existing habit, this pairing creates a cue for the new one. Over time, these stacked habits become second nature, helping you build routines that require less mental energy.

At Brain Health Network, we’ve worked with BJ Fogg, author of Tiny Habits and founder of the Behaviour Design Lab at Stanford University, California. In addition to his research, Fogg teaches industry innovators how human behaviour really works and from here, created the Tiny Habits Academy, making behaviour change simple and sustainable. These changes are particularly powerful when applied to practices that enhance brain health.

Here are six ways to help you protect your brain health through the art of habit stacking. 

1. Active Mind

An engaged and active mind is like a well-oiled machine. Cognitive stimulation, such as learning a new skill or solving puzzles, helps create new neural connections. In turn, this may help to delay age-related cognitive decline.

Stacking tip: If you already listen to music during your commute, daily drive or morning walk, stack it by listening to an additional 10 minutes of an insightful audiobook which is teaching you something new. Alternatively, you can solve a crossword puzzle while sipping your morning tea.

2. Nutrition

What you eat plays a vital role in brain health. Nutrient-dense foods such as leafy greens, nuts, fish and berries, provide antioxidants, healthy fats and essential vitamins that protect brain cells and the development of new neural pathways. 

Stacking tip: Plan your meals around your shopping habit. When you restock the cupboards and fridge, aim to include foods which have proven brain health benefits (see our website for more information on nutrition). Another tip would be to pair hydration with nutrition by drinking a glass of water before every meal. 

3. Exercise

Physical activity enhances blood flow to the brain, strengthening the existing neural pathways as well as enforcing new ones. It encourages memory and thinking skills, while releasing endorphins which helps to reduce stress – a significant factor in cognitive decline.

Stacking tip: Add movement to an existing daily routine. For example, while you’re waiting for the kettle to boil, you could do three gentle squats or take a back-relieving stretch. Alternatively, pair your favorite TV show with a quick indoor workout.

4. Gut Health

There is increasing evidence and awareness to suggest that a healthy gut nurtures a healthy brain. Probiotics, prebiotics and high-fiber foods promote a balanced gut microbiome, which supports mood regulation and cognitive health.

Stacking tip: Stack gut-friendly habits with an existing meal routine. If you’re in the habit of making breakfast, consider adding a small bowl of yogurt with berries or mixing flaxseeds into your breakfast bowl to promote gut health. 

5. Sleep

Sleep is one of the most important things we can do for our brain health and getting 7-8 hours per 24 hours, not necessarily per night, is key. This allows the brain to clear out unwanted waste, while configuring the memories made throughout the day. 

Stacking tip: While brushing your teeth, do a mindful meditation or some deep breathing to help unwind from the day that’s gone, and prepare you for a peaceful night. 

6. Healthy Life

Making smart healthy life choices, such as prioritising sleep, minimising stress and eating well helps to protect brain health and cognitive function, and in the long run will help to reduce the risk of cognitive decline in later life. 

Stacking tip: In the morning, set yourself up for the day ahead. As you begin to get out of bed, tell yourself one thing that you will do today to help protect your brain health, big or small. Whatever you choose, make sure it’s achievable to build confidence and motivation.  

Why habit stacking works for brain health

Building new habits can feel daunting, as it requires disrupting inbuilt routines. By attaching healthier actions to current behaviours, habit stacking eliminates decision fatigue making change feel achievable. By intentionally stacking positive habits across Brain Health Network’s six core pillars – Active Mind, Nutrition, Exercise, Gut Health, Sleep and Healthy Life – you can help to protect against cognitive decline while cultivating a sharper, healthier mind. Before you know it, these small, manageable actions grow into significant, life-long benefits for your brain health.