More often than not, we tend to enter the new year armed with clarity. Our vision boards are filled to the brim with aspirational goals and a headstrong sense of optimism that may or may not outpace our schedules. And yet, once the serums have been lined up, fitness apps downloaded and fridges stocked with leafy greens, we’re left with the far less glamorous endeavour of sustaining these newfound norms.
The all-too-familiar feeling of dropping off a habit—especially after an enthusiastic start—tends to emerge when too many parts of daily life are earmarked for improvement all at once. Coupled with the constraints of everyday life, a wholesale reinvention can become a feat in and of itself. Despite strong intentions and ample motivation backing your corner, an all-or-nothing approach to wellness often tends to falter in the long run. And although this realisation can feel deflating, it doesn’t necessarily mean that everyday wellness is out of reach. Instead, ‘wellness stacking’—a strategy that has effectively taken TikTok by storm—reduces the pursuit down to the simplest of building blocks.
A softer starting point
As opposed to dramatic reinventions, wellness stacking—a play on the age-old habit stacking—stems from a more forgiving premise that leans into and essentially builds atop your existing routine. The mechanics are simple: incrementally introduce a well-being-focused habit during or following an existing behaviour, creating a perpetual sequence that feels both easy to maintain and add to. Take, for instance, the show you watch “just one episode of.” Wellness stacking works not by replacing it completely, but by substituting the couch curl-up with some light movement, perhaps a few steps on a walking pad—provided you have one handy. With a new habit added here, and another one layered there, your newly reformed wellness-inclusive routine starts taking shape, for good.
Why stacking makes sense
The human psyche is an interesting thing, particularly when it comes to change. Habits, especially ones that require significant mental effort to follow through with, tend to unravel once the novelty wears off. The rationale is simple: the moment our brains start pondering the whens and the hows of it all, following through is quickly deemed optional. However, much to the rescue, wellness stacking bypasses that hurdle completely—effectively fusing new habits to the ones that run on autopilot.
From a cognitive stance, we are—at our core—creatures of habit. This concept rings true especially on days when we’re stretched thin, defaulting to the familiar to escape the overwhelm. In such cases, there is little appetite for what seems to be the mountain of pre-planning and self-control that comes with instilling a new practice. Wellness stacking essentially remoulds that mountain into a molehill. Our brains no longer need to decide when and how to act, as the cue is already in place. As such, repetition and consistency become far more likely.
A crucial aspect to note is the low-stakes appeal of it all. As opposed to traditional habit-building, which necessitates a certain level of commitment and discipline from the get-go, wellness stacking presents an almost beginner-friendly alternative. Forego the all-or-nothing approach and the inevitable disappointment that usually follows suit when we hinge success on getting it right.
What stacking looks like, day to day
Take a moment to think about your current routine. Identify the non-negotiables—the small habits you do daily without having to think twice. That’s where you build your stack.
From here, consider the aspirational habits you’ve been meaning to incorporate but have not yet gotten around to. Perhaps, it could be journaling regularly. Or, finally getting around to learning that instrument. Maybe even drinking a substantial amount of water throughout the day. Regardless of how these inclinations show up, rest assured in knowing that all these habits need is a thoughtful nook in your routine.
Consider immersing yourself in an audiobook while you fold the laundry or wash the dishes. Let your gua sha live comfortably in the shower as opposed to treating it as an additional step on the list. Even affirmations can slip into your make-up routine for the day, where meeting your own reflection can heighten their impact. The key to wellness stacking lies in small incremental steps over time. Begin with a singular habit, giving it ample time to feel like second nature. Once acclimated, the next habit can follow. Before long, you’ve successfully built a wellness stack of your own.
