Ditch the Resolutions: Try Habit Stacking for Big Nutritional Wins in 2025

Every year, we make grand promises to ourselves. "This is the year I finally eat perfectly!" "This is the year I give up all sugar!" These ambitious New Year's resolutions often start with a bang, but fizzle out faster than a sparkler.

Why do we struggle to stick to our nutrition resolutions?

1. Unrealistic Goals: We often set ourselves up for failure by aiming for extreme, immediate restrictions.

2. Lack of Specificity: "Eat healthier" is vague. "Swap one sugary drink per day for water" is actionable.

3. All-or-nothing Mentality: One slip-up can derail the entire plan, leading to feelings of guilt and discouragement.

What about Habit Stacking

Instead of drastic changes, focus on small, sustainable changes. This is where "habit stacking" for nutrition comes in.

Habit stacking involves attaching a new healthy eating habit to an existing one. For example:

• Want to eat more fruits and vegetables? Place a bowl of fruit & vegetables on your kitchen counter next to your coffee maker and enjoy a piece while you brew your morning coffee.

• Aiming to reduce processed foods? Swap your afternoon snack of a biscuit for a handful of nuts and a piece of fruit for extra protein and fibre.

• Want to drink more water? Place a water bottle next to your keys so you take it with you as you leave your house.

• Want to be more active? Do 10 squats while you wait for the kettle to boil.

Why it Works:

• Easy to Integrate: By piggybacking on existing routines, you create automatic triggers for your new healthy eating habits.

• Builds Momentum: Small victories build confidence and motivation, making it easier to continue.

• Sustainable: Gradual changes are easier to maintain long-term than sudden, drastic shifts.

Tips for Success:

• Start Small: Begin with just one new habit at a time.

• Be Patient: It takes time to form new habits. Don't get discouraged if you slip up occasionally, get back to it the following day.

• Track Your Progress: Use a food journal or an app to monitor your progress and celebrate your successes. Always celebrate your wins, however small they are!

• Focus on Adding, Not Just Restricting: Focus on incorporating more nutritious foods into your diet rather than eliminating unhealthy ones.

This year, let's ditch the all-or-nothing mentality and embrace the power of small, consistent changes in our eating habits. By building sustainable nutritional habits, you can achieve lasting results and nourish your body in a way that feels good and is easy to maintain.

What small nutritional changes will you be implementing this year?

Atomic Habits by James Clear is a great book that helps develop simple habits you can use long-term.