Caregiving comes with its own unique set of challenges. With days that are often packed with tasks, routines, and the unexpected, anything that makes life a little easier is a win in my book. One thing that’s helped me a lot is habit stacking. This simple trick has seriously been a game-changer.
What Is Habit Stacking?
Put simply, habit stacking is just linking a new habit you want to build with something you already do every day. The idea is that it’s easier for our brains to pick up new habits when they’re tied to routines we’ve already got in place. So instead of trying to reinvent your whole day, you just “stack” the new habit onto something you’re already doing. That way, it becomes second nature — something you don’t have to think too hard about.
Let’s say you want to start taking vitamins every morning. Instead of hoping you remember, you could stack it onto something like brushing your teeth or making your morning coffee. Pairing the new habit with one that’s already on autopilot makes it easier to stick with — no willpower needed.
Why Habit Stacking Works for Caregivers
As caregivers, we’re always juggling a million things — appointments, routines, unexpected curveballs — all while caring for someone else. So adding one more thing can feel like too much. That’s where habit stacking can make life a little smoother. Here’s how:
- Less Mental Load: Caregiving is mentally exhausting, and adding one more thing to your list can feel like overload. But when you link new habits to ones you already have, it takes less mental energy — making it easier to follow through.
- Builds in Self-Care: Let’s be real — self-care tends to fall to the bottom of the list. Habit stacking makes it easier to sneak in little pockets of it. Already sit down with tea in the evening? Try stacking a quick gratitude moment or journaling with it.
- Helps Create Structure: A lot of the people we care for thrive on routine — especially folks with Autism, developmental delays, or dementia. When we build consistent habits for ourselves, it helps reinforce predictability for them, too.
- Gives You Small Wins: Caregiving can feel like a thankless job. Habit stacking gives you little wins that remind you you’re doing something good — even if it’s just drinking more water or stretching while the toast is going. Those wins matter.
Real-Life Habit Stacking Ideas for Caregivers
Here are some easy ways to stack habits into your day:
- Medication Tracking: Pair it with something you already do — like pouring your coffee or making breakfast. Every time you do that, take your meds or check that your loved one took theirs.
- Hydration Reminders: Stack drinking a glass of water with something else you already do for your loved one — like brushing their teeth. When they get a water break, so do you.
- End-of-Day Reflection: As you’re winding down, add in a quick moment to reflect on what went well that day. This could be part of your bedtime routine — just a minute or two to notice the good stuff.
- Mindfulness Moments: When you’re cooking or folding laundry, take a mindful breath or check in with your body. These tiny pauses can go a long way in helping you feel more grounded.
Tips to Start Habit Stacking
If you’re ready to give it a try, here’s how to get started:
- Pick the Right Anchor: Choose something you already do every day and don’t have to think about — like brushing your teeth or turning on the coffee pot.
- Keep It Simple: Start with one small action. No need to go big. A 5-minute stretch or 1-minute journaling moment is enough to build momentum.
- Add a Cue: Make sure your new habit has a trigger — something that reminds you to do it, like brushing your hair or turning off the lights.
- Celebrate Small Wins: Caregiving is hard. Every little habit you follow through on counts. Be proud of those moments.
Why It Matters Long-Term
Habit stacking might seem simple, but it can lead to lasting routines that support both you and the person you care for. It’s not about cramming more into your day — it’s about finding balance and making space for what matters.
These small habits help you feel more in control, even when things are chaotic. Over time, you’re building something that supports your life — not adds to the overwhelm.
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