# 8: The Power of Habit Stacking: Mastering Your Day Through Motherhood
As a woman, and especially as a mother, the idea of adding more to your plate can feel like the ultimate juggling act. Between the demands of work, family, self-care, and everything in between, it’s easy to feel like there’s no time left for personal growth or new habits. But what if I told you that habit stacking could be the secret to making positive changes in your life without adding more stress to your already-packed schedule?
Habit stacking is a simple, yet powerful method that involves pairing a new habit with an existing one. It’s like sneakily slipping a healthy habit into your routine without it feeling like a chore. Think of it as the “two birds, one stone” approach for your life—by stacking habits, you can achieve more without overloading yourself.
In this post, we’ll dive deep into how you can effectively habit stack both as a woman and a mother. Plus, I’ll share 5 practical, relatable, and actionable ways to do it, along with explanations for each one. So, let’s start stacking some habits!
How to Effectively Habit Stack as a Woman and a Mother
Before we dive into the specific habits, let’s talk about how to effectively habit stack.
Start Small: Don’t try to overhaul your entire routine all at once. The key to habit stacking is to start small and build upon each habit gradually. For example, if you’re new to working out, start by doing a 5-minute workout after brushing your teeth instead of committing to an hour-long session.
Link to Existing Habits: The best way to stack habits is to link them to something you already do regularly. We all have established habits in our day, whether it’s drinking coffee in the morning, getting the kids ready for school, or brushing your teeth at night. The more your new habit is tied to an existing one, the easier it is to remember and follow through.
Make it Easy: Don’t make the habit too complicated. The easier it is to do, the more likely you are to stick to it. So, if you’re stacking a meditation habit, don’t aim to meditate for 30 minutes right off the bat—start with just 2 minutes, and work your way up.
Be Consistent: For habit stacking to work, you need to consistently practice it. Set a reminder or make it part of your daily routine so it becomes second nature. Over time, you’ll be able to do it without even thinking.
Be Patient with Yourself: Life as a woman and a mother is busy and unpredictable, so don’t beat yourself up if you miss a day or two. The beauty of habit stacking is that it helps you bounce back faster, because your new habit is connected to something you already do.
5 Practical, Realistic, and Actionable Ways to Habit Stack
Here are 5 ways you can start stacking habits in your life, whether you’re managing your role as a mom, pursuing personal growth, or just trying to take better care of yourself.
1. Stack Your Morning Routine for More Energy and Calm
As a mother, mornings can be chaotic—getting the kids ready, preparing breakfast, and trying to get out the door without losing your mind. But you can use this time to set yourself up for a productive and peaceful day with some habit stacking.
How to Stack:
Habit 1 (Existing Habit): Drinking your morning coffee or tea.
Habit 2 (New Habit): Do 2 minutes of deep breathing or stretching while the coffee brews.
Why It Works: This habit stack is simple and helps you start your day with intention. By pairing a moment of mindfulness with your coffee routine, you can ground yourself before the day’s demands hit you. Stretching also wakes up your body, giving you energy for the day ahead. It’s an easy way to give yourself a boost of calm before the chaos begins.
2. Stack Self-Care into Your Evening Routine for Better Sleep
As a mom, finding time for self-care often feels impossible. But with habit stacking, you can sneak in a little "me time" at the end of your day, which not only benefits you but also improves your sleep and overall well-being.
How to Stack:
Habit 1 (Existing Habit): Brushing your teeth before bed.
Habit 2 (New Habit): Apply a calming face mask or use a sleep-inducing essential oil (like lavender) while brushing your teeth.
Why It Works: You already have the habit of brushing your teeth every night, so adding a self-care moment during that time makes it easy to stick to. It doesn’t take extra time, but it allows you to focus on winding down and getting ready for a restful night’s sleep. Self-care doesn’t always need to be an hour-long ritual; sometimes, it’s the small things that make the biggest impact.
3. Stack Family Time with Gratitude Practice for Positive Vibes
Being a mother often means juggling a million tasks while trying to maintain harmony in your home. However, you can shift your mindset and create a sense of gratitude in the chaos by stacking a gratitude practice onto a family habit.
How to Stack:
Habit 1 (Existing Habit): Sitting down for dinner with your family.
Habit 2 (New Habit): Go around the table and share one thing you’re grateful for that day.
Why It Works: This habit stack turns a simple family routine into an opportunity for bonding and positivity. It helps everyone, including you, focus on the good things in life, no matter how small. Plus, it helps set a positive tone for the rest of the evening, creating a shared sense of gratitude and connection with your loved ones.
4. Stack Movement with Your Kids’ Playtime for Better Health
Let’s be real: finding time to work out as a busy mom is tough. But what if you could use your kids’ playtime as an opportunity to get some exercise? It’s a fun way to move your body while also spending quality time with your little ones.
How to Stack:
Habit 1 (Existing Habit): Playing with your kids in the yard or at the park.
Habit 2 (New Habit): Add in short bursts of activity like squats, lunges, or jumping jacks while they play.
Why It Works: This habit stack helps you move your body in a playful, low-pressure way. Your kids will likely enjoy seeing you be active, and you’ll get some exercise without having to carve out extra time for a workout. It’s the perfect way to stay active without missing out on family fun.
5. Stack Learning with Your Daily Routine for Personal Growth
As a woman, you may feel like you don’t have time to invest in personal development. But habit stacking can help you squeeze in small moments of learning throughout your day, even when you're multitasking.
How to Stack:
Habit 1 (Existing Habit): Walking or commuting to work, or even folding laundry.
Habit 2 (New Habit): Listen to an audiobook, podcast, or take an online course module.
Why It Works: This habit stack helps you utilize “dead time” for personal growth. Whether you’re on your way to work, running errands, or doing household chores, you can listen to something that contributes to your personal development. It’s a simple way to keep learning and growing without taking extra time out of your day.
Recap:
1. Stack Your Morning Routine for More Energy and Calm - Pair a moment of mindfulness, like deep breathing or stretching, with your morning coffee routine. This helps you start the day with calm and clarity, giving you the energy you need to tackle the chaos ahead.
2. Stack Self-Care into Your Evening Routine for Better Sleep - Combine your nightly routine of brushing your teeth with a quick self-care moment, like applying a calming face mask or using lavender oil. This habit stack not only boosts your self-care but also sets you up for a restful night’s sleep.
3. Stack Family Time with Gratitude Practice for Positive Vibes - Incorporate a gratitude practice by having each family member share something they're grateful for during dinner. It shifts the focus to positivity, deepening your connection and creating a more peaceful family atmosphere.
4. Stack Movement with Your Kids’ Playtime for Better Health - Turn your kids’ playtime into an opportunity for physical activity by adding squats, lunges, or jumping jacks while they play. This lets you stay active and healthy while enjoying quality time with your little ones.
5. Stack Learning with Your Daily Routine for Personal Growth - Use downtime like walking, commuting, or folding laundry to listen to an audiobook or podcast. This habit stack allows you to invest in your personal growth without needing extra time in your day.
Habit stacking is a game-changer when it comes to making positive changes in your life, especially as a woman and a mother. By linking small, manageable habits to the ones you already do every day, you can create a routine that promotes growth, self-care, and well-being without feeling overwhelmed.
Start small, be patient with yourself, and remember that even the smallest habit change can have a big impact. So, what habit are you going to stack first? Let’s start stacking and see how much we can accomplish without adding more stress to our already-full plates!
If you found this post helpful, be sure to check out my other tips on self-care for busy moms, or browse my full collection of motherhood hacks to make life a little easier! Thank you so much for reading and don’t forget to subscribe to my website to be the first to read my weekly blog.
If no one told you today, you are an amazing mom and I see you.
You wouldn’t be reading this blog if you weren’t and I am SO proud of you. Keep loving yourself too, mama.
With Love, Caitlin Nichols
