Build Better Habits: How Routines & Habit Stacking Improve Mental Wellness

When life gets busy (and let’s be real—when isn’t it?), routines are often the first thing to go. We skip breakfast, cancel that workout, snooze through the journaling we promised ourselves we’d start. But here’s the truth: routines aren’t a luxury. They’re a form of self-respect.

At Empower You Mental Health & Wellness, we believe routines are essential for stability, clarity, and mental peace. And one of the easiest ways to build routines that actually stick? It’s called habit stacking.

What is Habit Stacking?

Habit stacking is a concept introduced by James Clear in his book Atomic Habits. It’s the idea of attaching a new habit to something you already do automatically. Instead of trying to build a routine from scratch, you “stack” a new behavior onto an existing one.

Example:

• After I brush my teeth, I will write one sentence in my gratitude journal.
• While my coffee brews, I will take five deep breaths.
• After I close my laptop for the day, I will stretch for five minutes.

Simple. Powerful. And most importantly—doable.

Why It Works for Mental Health

When you’re dealing with anxiety, depression, ADHD, or burnout, even small tasks can feel overwhelming. Habit stacking removes the pressure by anchoring new actions to your existing rhythm. Over time, this builds momentum and consistency without adding more chaos to your day.

Routines give your brain a break from decision fatigue. They create structure when everything feels uncertain. And when built with intention, they can become the backbone of your emotional resilience.

How to Get Started

1. Pick one existing habit you already do daily (like brushing your teeth or making coffee).
2. Attach one small, meaningful action to it—something that supports your mental wellness.
3. Repeat daily. Let it be simple. Let it be imperfect. Just keep going.

You don’t need a full-blown morning routine to change your life. You just need one habit at a time.

If you're ready to build better routines, reduce overwhelm, and finally feel like you again, Empower You is here to help.