Habit Stacking for Better Health: A 12-Month Plan

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Most people would like to be healthy, or healthier. But if it were easy, everyone would be doing it and Americans wouldn’t be suffering from such high rates of obesity and chronic disease. That’s why I’m super pumped that you found this post all about habit stacking for improved health!

So, no more on and off when it comes to your body (the one and only you’ll ever have)! If you’re ready to make some simple, but permanent changes, read on! 

Whether you’re here because you’re ready to make some big changes or simply looking for some guidance and inspiration, I’m thrilled you’ve decided to take this step. 

Starting Out

One of the most important things to remember as you embark on this journey is that it shouldn’t be overwhelming or complicated. You don’t need to overhaul your life in one month. Instead, I’ll show you how to create big changes by implementing simple, small habits, just one at a time. 

Trust me when I say that these little changes can add up to some truly transformative results. And the best part is that this method makes them sustainable. By making these healthy behaviors habits, you no longer have to rely on motivation or discipline that so many people expect to have every day. Motivation and discipline wain. When a behavior becomes a habit (like the brushing your teeth, putting on a seatbelt, coffee in the morning), you no longer have to rely on motivation. It just happens. 

Habits are most likely to stick when we attach them to already established habits. So be sure to listen to the full episode for specific examples of where to attach these new habits and how to create triggers! 

Embrace the journey and celebrate every small success along the way. And remember, you’re not alone. Together, we’ll navigate this path towards a healthier, happier you. Let’s do this… 

habit stacking journal

Habit Stacking Month By Month

Focus on creating three new habits every month. The next month you’ll add 3 more. A year from now you’ll have 36 habits in place to completely transform your health without relying on motivation alone! 

  • Get 7-9 hours of sleep every night. (Track daily sleep patterns using a sleep tracking app)
  • Walk every day. (Set a daily reminder on the phone or calendar)
  • Join our Facebook group – Get Healthy Together 
  • Eat at least one meal a day with a dark green leafy vegetable 
  • Purchase free weights or join a gym and use an app or Chalene Johnson’s Instagram fitness subscription to do three of the six recommended strength-training exercises at least three times per week. (Keep track of the number of workouts completed each week)
  • Rate how well you’re doing 
  • Drink at least 80 ounces of water daily 
  • Set your workout clothes out the night before 
  • Unfollow accounts that trigger you – stop comparing
  • Replace your unhealthy go-to snack with a healthy high protein alternative
  • Increase strength training by one day per week 
  • Write a daily gratitude post for something your body is doing for you 
  • Practice improving your  mobility / flexibility for five-minutes post-cardio 
  • Practice portion “awareness”  by measuring and tracking food servings. (Use measuring cups, spoons, or a food scale to measure food portions) and track your macros for this month 
  • Every time you get dressed find something that you love about the way you look in the mirror and post a selfie with that affirmation!! 

supplement habits

  • Join a nutritional educational program like Phase it Up 
  • Increase strength training days to 5 days a week 
  • Eliminate screen time first thing in the morning
  • Start your day by consuming the most important nutritional supplements that most people are deficient in – Multi-, plus a D, K, immunity support and magnesium
  • Add a new type of low impact physical activity such as dance, swimming, or cycling
  • Favorite at least two people on social who are older than you and have transformed their health 
  • Reduce the number of fast food and restaurant meals to no more than one per week. (Track the number of meals eaten out each week)
  • Increase strength training exercises into the workout routine at least 4x times per week. (Track the number of workouts completed each week)
  • Listen to moving meditations one the same day of the week – every week 
  • Increase vegetable intake by incorporating at least two servings of vegetables into each meal. (Track the number of vegetable servings consumed daily)
  • Set a flexibility or strength goal
  • Practice stress-management techniques such as journaling, listening to music and track the number of days completed
  • Minimize consumption of conventional meat and dairy – look for grass-fed, and finished meats and free-range chicken 
  • Increase the amount of weight you’ve been using for your exercises
  • Catch yourself when you’re scrolling social media that makes you feel less inspired – check back with your support system 
  • Replace sugary drinks to 1 max per day 
  • Increase lower body strength training to 3x per week 
  • Write down at least one non-scale related win each week 
  • Incorporate at least one new go-to healthy recipe/meal  into the weekly meal plan that you actually look forward to 
  • Hire a trainer for one month to help improve your form
  • Offer to be someone else’s accountability partner   

habits for water


Click For More Health & Fitness Podcasts:

The Habits of Weight Loss

The Quickest Way to Form Habits That Stick

Oh, and did you know I have a Patreon? If you love my free episodes, you’re going to LOVE the extra ones that I reserve just for my homies. These episodes are juicer, more personal, feature my husband Bret completely unfiltered and are kinda like a secret club. Check it out here.


6 responses to “Habit Stacking for Better Health: A 12-Month Plan”

  1. As soon as you starting talking on the podcast today I said to myself “YES!, I’m in!!!!!”. Thank you Chalene!!!

  2. This was a great episode of your podcast on Spotify! Thanks for the inspiration, and for making it so easy for people to take the next steps. It really makes all the difference.

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