The Power Of Stacking Habits
- joelbrownwellness
- 2 hours ago
- 2 min read
It's not about changing everything, it's about changing small things.
Most guys think that once they hit 40 or 50, their habits are basically set in stone. We tell ourselves "this is just how I am" or "it's too late to change how I eat/move/sleep".
I’m here to tell you that’s total nonsense.
Research shows it only takes a couple of months to cement a new habit. You aren’t stuck; you’re just practiced at being the old version of yourself.
The biggest mistake I see men make is trying to overhaul their entire life in 24 hours. They go from zero exercise and a diet of office snacks to two hour gym sessions and eating nothing but steamed broccoli.
That’s a recipe for burning out by Tuesday.
The secret isn’t willpower. It’s a biological principle called hormesis: small, manageable doses of stress that lead to adaptation and growth. We don't need a life explosion; we need habit stacking.
How To Stack Your Way To Success With Small Habit Swaps
Habit stacking is simple. You take something you already do every single day and "stack" a new, healthy behavior right on top of it. You aren't changing your life; you're just slightly upgrading your current routine.
Sometimes, the best new habit is just a slightly better version of what you’re already doing:
The Lunch Swap: Eating a burger with the team? Swap the bun for a lettuce wrap to keep your blood sugar from spiking.
The Drink Swap: Usually grab a soda? Switch to sparkling water. You get the carbonation without the refined sugar that feeds belly fat.
The Protein Stack: Love your morning coffee? Add a scoop of protein powder to fuel your muscles.
The Movement Stack: While the coffee brews, hit 10 air squats to kickstart your metabolic engine.
The Prep Stack: Grilling dinner on Sunday? Throw on three extra chicken breasts for Monday’s lunch.
Change happens slowly and gradually, letting you adjust and adapt as you go. Like my former client Tim, it might take a minute to get there, but once the habit sticks, you actually feel off when you skip it.
Small Wins To Start Stacking Today
You don't need to do all of these. Just pick one and pair it with something you already do.
Nutrition: Set a consistent 10–12 hour eating window (like 8am to 7pm) to give your digestion a rest.
Movement: Aim for 8k to 10k steps a day. Use your lunch break or your post dinner "doom scroll" time to walk instead.
Sleep: Go to bed one hour earlier than usual and keep the phone out of the bedroom.
Mindset: Cut off work as soon as you get home. No emails from bed.
Ready To Build A Stronger Routine?
If you’ve been trying to build better habits but nothing seems to stick, we should chat.
On a free discovery call, we will look at exactly what’s holding you back and come up with 2–3 simple habit stacks you can start using immediately to get your energy and drive back.
Let's help you start a new, healthy routine.
Comments