10/08/2025
Forming small habits or habit stacking (doing multiple habits at the same time) is such a hack when you do shift work or have limited time because let’s be honest you’re unlikely to head to the gym after your 12 hour night shift even though the goal you set yourself was to go everyday.
Some examples of things you can do:
🍋 Warm lemon water first thing - sip on the way to work before you caffeinate.
🧘♀️ Guided meditation - even 5 minutes can set you up for the day or wind you down from it.
🚽 After you go to the toilet, do 10 squats, then wash your hands.
📱 As soon as you leave work silence emails/texts.
🍽️ Meal prep for the row of shifts you’re working so you’re less tempted to get something on the go like fast food.
Remember, it’s not about being perfect. Everything you do adds up when you do it consistently. 5 minutes of meditation everyday adds up to 35 minutes each week. 10 squats, 5 times per day is 50 squats per day and that’s 350 squats per week.
