Morning Coffee
When I boil morning coffee → I will perform 6 calf raises while waiting.
Habit Stacking
When I… Then I Will…
Pair an existing daily action with a brief movement. The trigger reminds you; the reward takes under three minutes.
Your Habit Sheet
Why It Works
Anchor New Behaviors to Old Ones
Habit stacking uses existing routines as cues. Instead of relying on willpower alone, you attach movement to actions you already perform dozens of times per day.
Start with one or two pairs. Add more only after the first entries feel automatic.
Examples
Popular Trigger-Reward Pairs
After Calls
When I close a video call → I will perform 3 shoulder flings before the next task.
Email Breaks
When I finish an email → I will perform 10 wrist circles at my desk.
Next Step
Combine with Workday Flow
Once your habit sheet has a few entries, explore our circadian timeline for time-of-day movement suggestions that complement your stacks.
View Workday Flow