In our fast-paced world, making healthy changes can often feel overwhelming. Enter habit stacking—a simple yet effective method to incorporate new, healthier habits into your daily routine by building on existing ones. Research shows that small, consistent changes lead to better long term compliance and lasting results, especially when it comes to your family's health. Here’s are our 7 favorite healthy habit stacks to inspire your family’s fresh start in the New Year.
What is Habit Stacking?
Habit stacking is the practice of taking an existing habit and adding a new one to it. By linking a new habit to an established one, you create a cue that reminds you to perform the new behavior. This strategy not only makes it easier to adopt new habits but also helps reinforce your commitment to healthier choices for life versus for now.
1. Conduct a Pantry Audit
Existing Habit: Cleaning out your pantry or fridge regularly.
New Habit: Swap out unhealthy snacks for healthier options.
How to Stack: When you clean out your pantry, take the opportunity to assess your snacks. Remove anything that’s overly processed or filled with artificial ingredients. Instead, replace these items with delicious, clean label snacks options.
For example, instead of sugary granola bars, opt for a homemade version using clean-label ingredients. More of a crunchy, salty snacker? Swap out potato chips for healthier alternatives like Safe + Fair Popcorn or brown rice cakes to get a boost of satiating fiber and nutrient rich whole grain. All the same satisfying savory munching, without the greasy, not-so-good-for-you stuff. By making this simple upgrade to your normal pantry sweep, you can significantly improve your family's snacking habits.
2. Swap Packaged Desserts for Homemade Treats
Existing Habit: Baking or preparing treats for the family on weekends.
New Habit: Make healthier homemade versions of your family’s favorite goodies.
How to Stack: If you already have a tradition of baking on weekends, incorporate healthy recipes into your routine. For example, instead of your go-to chocolate chip cookie recipe, try out chocolate chip cookie dough granola bites using Chocolate Chip Cookie Dough Granola for an extra kick of cookie goodness! Here’s a simple recipe to get you started:
Homemade Granola Bites Recipe:
Ingredients:
- 2 cups Safe + Fair Chocolate Chip Cookie Dough Granola
- 1/2 cup nut butter or sunflower seed butter for an allergen safe option
- 1/4 cup honey or maple syrup
- 1/4 cup mini chocolate chips (optional)
Instructions:
- In a large bowl, mix the granola, nut butter, and honey until well combined.
- Stir in the chocolate chips if using.
- Scoop out tablespoon-sized portions and roll them into balls.
- Place on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
These granola bites are perfect for a quick snack or dessert, and they’re made with wholesome ingredients! Other clean-label treat ideas? Bake up some healthy ‘hidden ingredient’ chocolate zucchini cupcakes (which are an especially great option for veggie-averse picky eaters), or try out protein-packed versions of your family’s favorite baked goods, which usually involve small tweaks, including the addition of protein powder or other protein-rich ingredients like greek yogurt or cottage cheese.
3. Incorporate Healthy Snacks into Family Activities
Existing Habit: Family movie night or game night.
New Habit: Serve healthy snacks during these activities.
How to Stack: When planning your next family movie or game night, make it a tradition to serve healthy snacks. Instead of chips or candy, prep a platter of fresh fruits, veggies with hummus, Remy's Grahams with yogurt, and of course, popcorn (of the clean-label variety).
You can also create a popcorn bar with different flavors of popcorn, allowing everyone to customize their snack while enjoying a fun family activity. This not only promotes healthier snacking but also makes it a fun experience for everyone.
4. Morning Routine Revamp
Existing Habit: Your morning coffee or breakfast routine.
New Habit: Include a healthy snack or smoothie.
How to Stack: If you already have a list of quick and easy breakfast ideas, consider a morning meal audit to ensure the most important meal of the day is filled with nutrients that will set you and the rest of the family up for success. If your kids love cereal and milk (and you love how convenient it is to serve on those busy weekday mornings), swap the milk for greek yogurt for added satiety-boosting protein, whole grain granola for filling fiber, and fresh fruit for a solid punch of micronutrients.
Another morning staple that could use a refresh? Skip the standard sugary OJ and cream-filled coffee for cleaner options like fruit infused water and coconut water to encourage better hydration habits, and hot or iced tea with a small dash of honey. Green tea, in particular, is filled with antioxidants and still provides that hit of caffeine mom and dad usually rely on to power through morning parenting duties.
5. Get Active Together
Existing Habit: Family walks or evening strolls.
New Habit: Incorporate mini workout sessions or active games.
How to Stack: If your family enjoys evening walks, consider adding mini workout sessions or active games to your routine. After your walk, spend 10-15 minutes doing a family-friendly workout like yoga or partner exercises like high-five situps or exercise-themed Simon says (think ‘simon says, do 10 jumping jacks!). To stick with the game direction, get your family moving with outdoor activities like frisbee or soccer, which gets everyone moving without feeling like exercise at all!
You can also try indoor-friendly activities, like high-energy dance videos or mobility exercise videos, both of which stoke the lymphatic system, an important factor in our immune defencse.
6. Focus on Mental Well-Being
Existing Habit: Reading before bed.
New Habit: Include mindfulness or gratitude practices.
How to Stack: If your family has a bedtime reading routine, add a few minutes of mindfulness or gratitude exercises. After reading, take turns sharing something you’re grateful for or practice a short breathing exercise together.
This can help improve mental health and foster a positive mindset, making bedtime a peaceful and reflective time for everyone.
7. Promote Better Sleep
Existing Habit: Evening wind-down routine.
New Habit: Create a relaxing environment for sleep.
How to Stack: To bounce off the habit stack above, we suggest tweaking your family’s bedtime routine to make winding down a little easier. Before bed, create a calming environment with dimmer the lights (or even candle light) and play soft music in the background while enjoying dinner and post-meal cleanup time. You can even try using an essential oil diffuser, focusing on scents like lavender and frankincense to promote relaxation.
Encourage everyone to put away screens at least 30 minutes before bedtime to help improve sleep quality by cutting out the blue light exposure (which is known to negatively effect our circadian rhythm). You can also introduce a small bedtime snack, like a small piece of fruit or a slice of toast with nut butter or ghee (if allergies allow), or a light smear of jelly. Serve this up with a small mug of weak camomile tea mixed with milk and honey, which will support ‘the sleepies” and limit the “mom, can i have some water?” spiel every parent has heard just a few minutes after the kids have been put to bed.
Final Word
By implementing the habit stacking method, you can seamlessly integrate healthier eating habits and overall wellness into your family's lifestyle. Remember, small changes can lead to big results. So, stack those habits and watch your family's health flourish!