How to Build Healthy Habits Without Adding More to Your Day (Habit Stacking Guide for Busy Women)

If you’ve ever felt like improving your health means constantly doing more, this post is for you.

Atomic Habits by James Clear book

I’m Jade Twombly, Nutritional Therapy Practitioner and founder of Move Holistic Health and Nutrition. I help women in all seasons of life feel balanced, nourished, and empowered—through realistic wellness strategies rooted in nutrition and lifestyle.

Today I’m sharing a powerful mindset shift: habit stacking. It’s a gentle way to build healthy habits into your daily lives by weaving them into the routines you already have. I first learned about this in James Clear's book Atomic Habits over five years ago. Let’s dive in.

What Is Habit Stacking?

Habit stacking is the process of adding a new, supportive habit onto something you already do. Instead of changing your whole lifestyle, you make small, sustainable tweaks based on your current rhythm and routines. What is it not - waking up at 5am to do a two hour morning routine when you typically wake up at 9am and jump into whatever is clean on your way out of the house.

Why it works: Most people don’t need more information—they need strategies that actually fit their life. Habit stacking helps reduce overwhelm and increases consistency because it works with your current habits, not against them.

Here’s a simple example: You already brush your teeth every morning (current habit). If you want to build a new skincare habit, you could wash your face immediately after brushing your teeth. Because the new action is anchored to an existing habit, it’s more likely to stick.

Here's a challenge: Can you identify what your current daily habits are? Do you always put your socks on before you pants? Do you eat in the car every morning instead of at home? Do you pull into a drive through for your morning coffee after dropping your kids off at school? Notice what’s already working (even if it's not the healthiest at the moment) and build from there.

Habit Stacking Examples/Suggestions for Real Life Routines

Busy Professional?

• Already journal in the morning? Add deep breathing or a mineral-rich drink like lemon water with sea salt.

• Have Zoom calls all day? Walk on a treadmill or stretch in between.

• Weekly planning session? Use it to plan meals and snacks too.

Busy Mama?

• Kids have daily snack time? Sit with them and have your own.

• Packing their lunch? Pack one for yourself too.

• Updating the family calendar? Add two things just for you—coffee with a friend, a solo walk, or a quiet hour to read.

A women restarting her health journey?

• Reading the morning news with coffee? Add a high-protein breakfast.

• Going for a walk? Bring water with electrolytes.

• Attending church or a community event? Bring a healthy snack to share.

  
  

These tiny shifts become automatic over time and they compound into real change.

Easy Nutrition Habits That Support Wellness

As a Nutritional Therapy Practitioner, I teach foundational habits that support your body gently and effectively.

Try stacking these into your daily routine:

• Drink water before coffee to support digestion

• Add protein + healthy fats to breakfast for blood sugar stability

• Keep visible, nutrient-dense snacks like trail mix, boiled eggs, or hummus and veggies

• Batch cook one food item (like chicken or roasted veggies) and use it in three different meals

• Chew slowly and take three deep breaths before eating

These wellness strategies are flexible. You don’t have to be perfect—just consistent in small ways. It is in these small daily practices that big change happens.

What Healthy Habit Stacking Is Not

This isn’t about:

• Micromanaging your day

• Fixing yourself

• Doing more or “hustling harder”

This is about:

• Noticing what already works

• Making tiny shifts that add up

• Creating space to support yourself with care and intention

Want Support with Habit Change?

If you're ready to go deeper and want support from a practitioner who gets it, my 3-month 1:1 program TRANSFORM was designed for you.

Inside, we help you:

• Uncover the root cause of dysfunction in the body

• Build habits that support healthy blood sugar, digestion, energy, sleep, and stress

• Create a personalized, non-restrictive approach to nutrition and holistic health

• Pair real food with intentional supplementation to help you reach your unique health goals.

Transform Today

You don’t need more time. You just need more intention. Habit stalking is a realistic, kind way to feel better in your body without blowing up your schedule. Start small. Start with what’s already working, then build from there.

If this post helped you, share the habit you’re stacking this week and tag me on Instagram @moveholistichealthandnutrition or Facebook at Move Holistic Health and Nutrition.