5 Ways to Use Habit Stacking to Improve Health and Wellness
As an athlete, you're already committed to pushing your body and mind to the next level, and you're no stranger to discipline and the thrill of setting PRs. But even the most dedicated athletes can struggle with building consistent habits outside of the gym—whether it's proper nutrition, recovery routines, mobility work, or mental wellness. That’s where habit stacking comes in.
What is Habit Stacking?
Habit stacking is a simple but powerful technique popularized by James Clear in his book, “Atomic Habits.” The core idea is to attach a new habit to an existing one—something you already do regularly—so the new behavior becomes part of your routine without much extra effort.
Instead of trying to overhaul your entire life at once, you build momentum by stacking small, beneficial actions on top of each other. Over time, these micro-adjustments lead to big transformation, both inside and outside the gym.
Why Habit Stacking Works for CrossFitters
CrossFit is all about consistency, scalability, and progress. Habit stacking aligns perfectly with this philosophy:
It leverages your existing routines: You're already warming up, stretching, prepping meals, or logging WODs.
It minimizes mental resistance: You don’t have to rely on motivation; the cue is already built in.
It adds structure to recovery and wellness: These aspects are often overlooked by athletes focused on performance.
Let’s look at how to use habit stacking to improve your health and wellness in a sustainable way.
1 | Stack Mobility with Your Morning Routine
Many CrossFitters struggle with mobility, yet doing five to 10 minutes a day can make a huge difference in performance and injury prevention.
Example: After I brush my teeth in the morning, I will do five minutes of hip and shoulder mobility.
This is especially useful if you train later in the day. It wakes up your body and also gets blood flowing and tight areas loosened up early in your day. You can use tools like a foam roller or perform dynamic stretches like the World's Greatest Stretch or couch stretch.
2 | Stack Hydration with Your Post-workout Routine
Proper hydration is crucial for muscle recovery, energy, and mental clarity. But it’s easy to forget, especially after a grueling WOD.
Example: After I log my WOD in my tracking app, I will drink at least 8 ounces of water.
This ties hydration to something you already do after every workout, making it part of your ritual. (Add electrolytes for an even better post-training recovery boost.)
3 | Stack Mindfulness with Your Cool-down
Mental resilience is just as important as physical strength. CrossFitters often face burnout, stress, and overtraining—especially if you’re juggling work, family, and other responsibilities on top of your gym routine.
Example: After I finish my cool-down, I will spend two minutes focusing on deep breathing or doing a short meditation.
This helps regulate your nervous system and can enhance recovery. Apps like Headspace, Calm, or even a simple timer can make this even simpler.
4 | Stack Protein Intake with Your Commute or Shower
Fueling your body after a workout is essential, but it’s easy to miss the window when life gets busy.
Stack This:
After I shower post-WOD, I will drink my protein shake or eat a high-protein meal.
By linking nutrition to a predictable event (like a shower or commute), you create consistency without having to think about it.
5 | Stack A Gratitude or Journaling Practice with Your Evening Routine
Performance isn’t just physical—it’s mental, too. Practicing gratitude or journaling helps you stay grounded, reflect on progress, and can improve sleep quality.
Example: After I set my alarm at night, I will write down one thing I’m grateful for or a win from the day.
This simple act builds a more resilient mindset and helps you focus on progress over perfection.
A Recap: The Basics for How to Start Habit Stacking
Identify a current habit you already do reliably (e.g., brushing teeth, logging WODs, showering, eating breakfast).
Choose a small, health-focused habit that aligns with your goals (mobility, hydration, mindfulness).
Use the formula: After [current habit], I will [new habit].
Start small and scale up: Think of it like scaling a workout—start with just one or two habits and build from there.
CrossFit thrives on the idea that small improvements, repeated over time, lead to big results. Habit stacking is no different—it’s a performance trick that extends your dedication beyond the gym and into your daily life.
Whether your goal is better recovery, an improved mindset, or dialing in your nutrition, habit stacking is helpful for long-term wellness. It’s not about doing more—it’s about making the most of what you already do.