Creating new habits in January feels exciting, but sticking with them can be the hard part. That’s why habit stacking — pairing a new behavior with something you already do — is a game changer. It removes the pressure of relying on motivation and instead uses the power of routine. The best part? Habit stacking works for fueling, movement, hydration, and overall wellness.

• Start your day with hydration. Drinking a full glass of water right after brushing your teeth ties a new habit to something you already do without thinking. This small action can help kickstart your energy and support hydration consistency all day long.
  
• Prep while you cook. If you’re already in the kitchen making dinner, use those minutes to chop veggies or portion tomorrow’s snacks. This reduces time spent meal prepping and helps ensure you have nutritious options ready to go.
  
• Use drive time intentionally. Whether you commute to school or work, pair that time with setting one small wellness intention for the day. Choosing your dinner, planning a workout, or reviewing your goals can help keep you focused and on track.
  
• Pair movement with relaxation. Stretching or foam rolling while you watch your favorite show combines wellness with downtime. This helps you unwind while improving mobility and supporting recovery.
  
• End your day with a “fueling reset.” Use your nighttime routine to prep breakfast or pack snacks for the next day. This sets you up for success and prevents rushed, last-minute decisions in the morning.

Habit stacking turns healthy choices into automatic actions. When you link habits to familiar routines, change feels easier and more achievable — all year long.