Stop letting perfection control you. Start (healthy) habit-stacking now
Today, I’m thrilled to feature a guest post from Philipp Maerzhaeuser - writer of the Health Creator newsletter, who introduces the concept of habit-stacking to us.
Health Creator focuses on helping busy people become the best version of themselves by building high-performing bodies and stress-resilient minds. His insights into building healthy habits are built upon his 20+ years of personal health journeys and helping people both in his role as a Personal Trainer and Health Consultant in a global company.
I’m confident you’ll find his ideas on habit stacking just as inspiring as I did. Let’s dive in!
You’re sitting with friends at a bar, sipping on a glass of wine.
The conversation flows, and so does the second glass, maybe a third.
The cravings start to creep in, and soon, you’re sharing a plate of fries or stopping for fast food on the way home. The next day you feel bad: “Today, I won’t eat anything.”
Occasional evenings like this aren’t inherently bad, especially if your diet and lifestyle are usually balanced. But when one habit (having a drink at the bar) consistently triggers another (snacking or overeating), it creates a cycle that can be hard to break.
The problem is clear: habits, whether healthy or unhealthy, build momentum and feed into each other. They run on autopilot - either comforting us or working against our willpower.
As a busy woman juggling work, family, and personal goals, you likely struggle to find the time for self-care and wellness. Whether it’s stress from a demanding career, taking care of loved ones, or simply managing the day-to-day, the thought of building healthy habits might feel like just another item on your already overflowing to-do list.
Many women feel the weight of expectation, thinking that in order to live a healthy lifestyle, they need to dedicate hours to the gym, spend endless time meal-prepping, or completely overhaul their daily routine.
This perfectionist mindset leads to burnout.
Worse, it often causes you to abandon your health goals entirely when they feel unmanageable. The truth is, if you’ve ever tried to prioritise your health and ended up feeling like it’s a burden, you’re not alone.
To break the cycle and make real progress, you need to redirect those autopilot behaviours into actions that serve you. That’s where habit stacking comes in—a powerful way to make habits work for you, not against you.
For example, instead of carving out extra time to practice mindfulness, try adding it to something you already do, like your morning coffee break. When you sit down to drink your coffee, take a moment to pause, close your eyes, and take three deep breaths. This simple action creates space for calm and focus without needing a separate “mindfulness session.”
Another example is incorporating movement into your day. You might feel you need a long workout session, but what if you could integrate quick exercises into your routine? While you brush your teeth, do some squats. While waiting for the kettle to boil, stretch your arms or do some lunges. These tiny moments of movement add up over time, and the best part is you don’t need to carve out hours for them—they’re already part of your day.
By shifting your approach to wellness through habit stacking, you can create lasting change. Instead of seeing your health as something that requires monumental effort or perfection, you’ll begin to see it as something you can seamlessly incorporate into your day.
Every small habit stacked over time becomes a building block for long-term health, and with each one, you’ll feel more empowered, confident, and in control of your well-being.
This approach isn’t about finding more time in your day—it’s about making the most of the time you already have. And it’s not about being perfect or checking off every box. It’s about consistency, progress, and giving yourself grace as you build new habits.
But how to start?
To avoid overwhelm, we go slow.
Begin by stacking one or two new habits on top of things you already do regularly.
Don’t overwhelm yourself with a complicated routine. Instead, choose habits that fit into your natural flow, like taking mindful moments during breaks or adding a quick stretch after meetings.
Habit stacking works because it builds on what you’re already doing. It's about consistency over perfection, small actions over massive changes. You don’t need to sacrifice your entire day for self-care—you just need to integrate healthier habits where they make sense in your routine.
The key to lasting change isn’t big resolutions or unrealistic goals. It’s about starting where you are and making small, consistent improvements.
What’s one habit you can stack today to improve your wellness?
Whether it’s a moment of mindfulness, a burst of movement, or simply a few deep breaths during your coffee break, every small change makes a difference.
Take the first step today. Build your habits one stack at a time, and watch how these small changes create a bigger transformation over time.
Don’t wait for the "perfect moment"—the perfect moment is now.
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Disclaimer
The content in this newsletter is for informational purposes only and does not constitute financial, investment, legal, or medical advice. Opinions expressed are those of the author and may not reflect the views of affiliated organisations. Readers should seek professional advice tailored to their individual circumstances before making decisions. Investing involves risk, including potential loss of principal. Past performance does not guarantee future results.
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