The Power of Habit Stacking: How Health Coaches Use Tiny Gains To Create Lasting Change
- Health Coaches Academy
- Jul 1, 2025
- 4 min read
Updated: Apr 13
Written By HCA Ambassador and Health Coach, Caroline Ross
Small daily actions shape long-term health. But for many people, big lifestyle overhauls feel overwhelming and unsustainable.
That’s why habit stacking has become one of the most powerful tools in modern behaviour change. Popularised in Atomic Habits by James Clear, habit stacking focuses on building tiny, consistent improvements that compound over time.
Health and Wellness Coach, Caroline Ross explains how she applies this principle in her health coaching practice.
Why Tiny Gains Lead to Sustainable Health Change
"This book has changed the way I look at self-development and growth as it’s the first book that I’ve read that champions the power of tiny gains!
In a world where we are often taught to aim high and make big changes, author James Clear teaches us that many small improvements in many areas of our lives not only add up to big changes over time (in fact, circa 38% in a year) but are also much more sustainable.
This has helped to inform my health coaching practice because I can coach and guide clients towards taking one step in the right direction, knowing that it’s the right direction and the momentum that count, not the size of the step.
How Health and Wellness Coaches Use Habit Stacking in Practice
James champions the idea of habit-stacking – combining two or more habits – which makes them stickier. As a Health and Wellness Coach in my practice, I suggest clients do a walking work meeting – still doing the work meeting but fitting in movement and fresh air at the same time. Or join an outdoor fitness class on the weekend in the local community, combining movement, fun, socialising, fresh air and nature at the same time. This way the habits usually become more enjoyable as well.
This can be incredibly helpful for clients who want to eat better, move more or stress less but feel overwhelmed or stuck. And it works for all clients: from the tired new mum or busy male executive, to those suffering from anxiety or burnout. It works particularly well for my own ADHD clients as they get a dopamine hit each time they do the small thing.
Make the Right Thing Easy: Designing Your Environment for Success
Another tip James suggests is so simple yet incredibly powerful: Make it easy to do the right thing and make it hard to do the wrong thing (or the thing that you don’t want to do). I apply this in my own life and encourage my clients to do the same:
Keep only healthy food at home which forces you to go to the shop if you want a treat.
Prepare your workout clothes and weights the night before so that they are easily accessible first thing in the morning.
Leave your phone outside the bedroom and keep a pile of books on your bedside table to improve your evening routine.
Why Willpower Isn’t the Answer (And What Works Instead)
James points out that successful people don’t have more willpower - they create an environment that sets them up for success and makes it easier to do the right thing.
This means that the Nutella jar (if it's in the house at all) goes in the cupboard furthest away from the 'everyday' cupboard and the fruit bowl goes on the kitchen table. In sight, in mind, and out of sight, out of mind."
Editors Note
One Small Step: How to Start Habit Stacking Today
The beauty of habit stacking is that you don’t need a new routine — you simply build onto one you already have.
Start by identifying something you already do every day without thinking. This is your anchor habit. It might be making your morning coffee, brushing your teeth, opening your laptop, or getting into bed at night.
Then ask yourself:
What small, positive action could I attach to this moment?
Keep it tiny — so small it feels almost too easy.
For example:
After I pour my morning coffee, I will drink a glass of water.
After I brush my teeth, I will do five squats.
After I open my laptop, I will take three slow, deep breaths.
After I get into bed, I will read one page of a book.
The key is not intensity — it’s consistency.
Rather than trying to overhaul your lifestyle, experiment with just one small addition this week. Notice how it feels. Notice how completing it builds confidence. Notice how one small action makes the next one easier.
This is how momentum is created.
Tiny actions, repeated daily, reshape identity over time. You’re no longer trying to be healthier - you’re becoming someone who follows through on small promises to yourself.
So, what’s one small step you could stack onto an existing habit today?
Start there.
Keep building better habits
Habit stacking is just one of the many evidence-based tools used by a trained health and wellbeing coach to support sustainable lifestyle change. Explore more practical habit inspiration from the HCA blog:
Healthy Habits on the Go: Nutrition Tips for Busy Lifestyles - healthy eating on the go can be a daunting challenge. Busy schedules, holidays, travel, and the allure of convenient fast food can easily disrupt our routines. In this blog, professional Health and Nutrition Coach, Zena le Roux, shares 5 nutrition tips for maintaining healthy eating habits on the go:
How to Be Happier Today - regardless of your version of true happiness, living a happier life can be achieved. Explore our expert article to learn how a few tweaks to your regular habits can help feel a little happier everyday.
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