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What You''ll Learn: 4 ways to stack new habits with things you already do to make them stick.

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Spring’s almost here, and chances are you've either made some progress toward those New Year's Resolutions....or you haven't.

Resolutions feel like work, and diets? Not my thing, and likely not sustainable past March 1st.

What may click instead is habit stacking—tacking small stuff onto what you already do to help new habits stick around.

Research backs it, too—a 2019 Frontiers in Psychology study says consistent small habits outlast willpower every time.

Here are four I’m using, with some science to show they’re legit.

1. Coffee + 5-Minute Movement

I brew coffee every morning (well, my Nespresso machine does). While it’s going, I do five minutes of something—squats, a stretch, walk around, whatever. A 2021 Journal of Obesity study found short activity bursts bump metabolism and burn extra calories. It’s not a workout, just a way to kickstart the day and chip away at fat. As a bonus, it'll get you into the right state of mind. Move your body and your mind will love it.

2. Water Before Every Meal

I eat meals anyway, so I stack a glass of water beforehand. A 2015 Obesity study showed people who drank 16 ounces pre-meal lost 44% more weight—it fills you up and boosts calorie burn a bit. Simple, and it works without feeling restrictive.

3. Phone Scroll + Stand-Up Break

I catch myself scrolling X too often. Now I stand up for a minute when I do—pace around, stretch, whatever. Medicine & Science in Sports & Exercise (2020) says breaking up sitting helps avoid fat gain and keeps blood moving. It’s low effort, but it adds up.

4. Bedtime Wind-Down + Gratitude Check

Before bed, I take 30 seconds to think about something decent from the day—like sticking to water or that one good thing that happened. A 2022 Psychosomatic Medicine study tied lower stress (and cortisol) to less fat storage. It’s not life-changing, just a way to keep stress from screwing with progress. Think about something you're grateful for. You have plenty to choose from, no matter what your situation is.

The Point

No big sacrifices here. A 2023 Health Psychology review says small habits build into real results—better movement, eating, and stress control.

Start with one, and add more when it sticks. Remember, you're in this for life, not 4 weeks.

Which one are you trying first? Reply if you want—I’m curious.

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