Did you know that a large part of what you do daily isn’t a conscious choice? According to research published in Psychology & Health, 65% of our behaviors are automatic, shaped by our routines. Yet, wellness advice often focuses on motivation, which isn’t the whole story.
A trend called “wellness stacking” is helping people enhance their health routines effectively. I talked to two experts, Dr. Eanah Whaley, a clinical psychologist, and Dr. Aurélia Bickler, a therapist and professor, about this concept, its science, and how to create a stack that works even when life gets tough.
What is Wellness Stacking?
Wellness stacking is different from just making healthy habits. Instead of a checklist of things to do, it’s about layering behaviors. “It’s the intentional layering of health activities,” Dr. Whaley explains. Each part of the stack supports the next, creating momentum and synergy.
The Science Behind It
Our brains prefer patterns. Dr. Whaley notes that they automate sequences to save energy, a process known as chunking. When you repeat a sequence often, your brain begins to see it as a single unit. Over time, each action becomes easier to start, thanks to this mental efficiency.
Interestingly, completing a series of meaningful actions releases dopamine, making you feel good. Stacking several healthy behaviors magnifies this effect, reinforcing your routine.
Challenges with Maintaining Routines
Even motivated people struggle with wellness routines because motivation fluctuates due to energy levels, stress, and sleep. Building on an unstable foundation can lead to failure. As Dr. Whaley says, true sustainability comes from identity and structure.
A common mistake is creating overly ambitious routines based on “perfect” days instead of realistic ones. “The best routine is one you can do on your worst day,” adds Dr. Whaley.
Reducing Decision Fatigue
Making daily choices can drain your mental energy. When you’re tired, it’s harder to choose healthy options. Wellness stacking helps because you make decisions once. “You design your stack and follow it without re-deciding,” says Dr. Whaley. This reduces cognitive overload and makes sticking to routines easier.
Getting Started with Wellness Stacking
To build your stack, Dr. Whaley recommends finding an anchor—something you already do daily, like making coffee. Then, attach a simple wellness behavior to it, like a minute of deep breathing. Focus on making it easy and consistent for two weeks.
Best Pairings
Some habits work well together. For instance, moving before journaling boosts your brain’s reflective state. However, some pairings can backfire, like intense workouts before bed, which can disrupt sleep. Keep behaviors aligned in energy and intention to avoid overwhelm.
Wellness Stacking and Mental Health
For those facing mental health struggles, stacking can be especially beneficial. It simplifies decision-making and creates a sense of control—a comforting aspect for many dealing with anxiety or chronic stress. Dr. Whaley suggests starting with one tiny behavior, emphasizing small, consistent acts of self-care.
The Focus Shift
In an age overwhelmed by wellness options, many people feel stressed rather than empowered. Dr. Whaley highlights a crucial point: it’s not more information that people lack, but a connection with themselves that makes wellness achievable. Instead of chasing trends, focus on what you can commit to daily.
Sometimes, doing less but consistently can be powerful. “Even simple acts like drinking a glass of water can form a lasting practice,” says Dr. Whaley.
This approach encourages a balance between self-care and practicality, steering clear of burnout. As Dr. Bickler wisely advises, sometimes all it takes is a simple breath to refocus.
Incorporating wellness stacking into your life can make a big difference. It’s about consistency, simplicity, and finding what truly works for you.
Source link
Eanah Whaley, healthy habits, health and wellness, Aurélia Bickler, Bickler, Whaley, stacking
