Building Better Habits – Habit Stacking for Shift Workers
The Challenge of Building Habits in High-Stress Jobs
Shift work throws a wrench into traditional routines. Unpredictable hours, disrupted sleep, and high-pressure situations make it tough to stick to healthy habits. Between back-to-back shifts and mental exhaustion, the idea of adding new habits can feel overwhelming.
But what if you didn’t need more time or energy to build better habits? What if you could weave them seamlessly into your existing routine?
That’s where habit stacking comes in.
In this article, we’ll explore what habit stacking is, why it works, and how it can be a game-changer for shift workers. We’ll break down practical habit stacks tailored to physical health, mental well-being, sleep, and professional growth—helping you integrate small, impactful changes into your daily routine without adding stress or complexity.
What is Habit Stacking?
Habit stacking is a simple yet powerful strategy, popularised by author James Clear in his book Atomic Habits. It involves pairing a new habit with an existing one so that the routine you already have acts as a trigger for the new behaviour.1 This approach leverages the brain’s natural tendency to link actions, making it easier to form positive habits without too much extra effort.
For example, if you want to increase your water intake, you could stack it onto the habit of starting your shift by drinking a glass each time you begin work. By piggybacking on an established routine in this way, the new habit becomes easier to remember and sustain.
The Psychology of Habit Stacking
Habit stacking works because it removes the need to rely on willpower or memory. Instead, it links new behaviours to familiar cues in your environment and routine, making them automatic over time.2 This approach taps into the same mental patterns that can lead to bad habits—but flips them to work in your favour.
Take, for example, a biscuit tin sitting on top of your fridge.
Every time you walk into the kitchen, you might find yourself craving a biscuit without realising why. That’s because your brain has been conditioned to associate the sight of the tin with the habit of grabbing a snack—the visual cue triggers an automatic response.
Now, imagine using that same principle for a healthy habit.
If you keep a reusable water bottle in your bag or next to your work locker, seeing it can become the cue to take a sip. Over time, drinking water regularly becomes just as instinctive as reaching for a snack. That’s the power of habit stacking—it lets you set up positive routines that work with your brain, not against it.
How Long Does It Take to Form a New Habit?
Research suggests it takes around two months for a new habit to become automatic.3 Simple habits, like drinking more water, can take just a few weeks, while more complex routines, like starting a new exercise regime, may take a little longer.
But the key isn’t the exact number of days—it’s staying consistent. Habit stacking helps ensure new behaviours become second nature by tying them to routines you already follow. This makes them easier to maintain even when your schedule is unpredictable.
Why Habit Stacking Works for Shift Workers
For shift workers, habit stacking isn’t just a useful trick—it can be a game-changer for wellbeing.
A 2017 study found that long-haul cabin crew who planned mealtime habit stacks on days off were able to develop lasting routines. Not only did they stick to better eating habits, but they also experienced less jet lag and felt more alert compared to those who didn’t habit stack.4
This shows how small, intentional habits can help shift workers stabilise their biological rhythms, improve energy levels, and stay on top of their game, even in ever-changing work environments.
Habit stacking as a method for improving wellbeing is particularly effective for shift workers because it removes the need to carve out extra time for the improvements you care about. The key is to make sure to stack your new habit on top of a behaviour that you know you’ll perform regularly, irrespective of your shifting schedule.
Practical Habit Stacking Ideas for First Responders and Shift Workers
Ready to give habit stacking a try? Choose one small habit to attach to an existing routine, and build from there. Here are some simple ideas to get started.
Physical Health Stacks
Morning Hydration + Mobility – Keep a glass of water next to your alarm or coffee machine. After waking up or brewing your coffee, drink a full glass of water and do a quick 30-second stretch.
Bathroom Break + Posture Check – Every time you go to the restroom, check your posture. Roll your shoulders back and stand tall to help prevent fatigue and tension.
Mental Well-Being Stacks
Uniform + Visualisation – While putting on your gear, visualise a positive outcome for your shift—whether it’s staying calm under stress or handling an interaction smoothly. This kind of visualisation has been shown to help you perform better under pressure.5
Commute + Deep Breathing – During your commute, practise deep breathing exercises. Whether on public transport or in your car, take slow, controlled breaths to release tension and mentally prepare for your shift.
Sleep and Recovery Stacks
Alarm Off + Stretch – When you turn off your alarm, immediately do a quick stretch or neck roll. This small action helps ease your body into wakefulness.
Bedtime Routine + Meditation – After brushing your teeth, spend two minutes practising mindfulness or deep breathing. This can help prepare your mind for sleep, which is especially helpful for shift workers adjusting to odd hours.
Learning and Growth Stacks
Pre-Shift Checklist + Skill Review – While checking your equipment or prepping for your shift, take a moment to mentally review a skill or new learning. This could be a quick reminder of CPR steps or a communication technique you want to practise.
Post-Shift Reflection + Small Improvement Goal – After your shift, reflect on one small area for improvement. This practice builds a growth mindset and keeps professional development integrated into your day.
Building a Routine That Lasts
Start small and be consistent. Choose one habit to stack onto an existing routine and commit to it. As it becomes second nature, you can gradually add more habits to the stack.
By integrating habit stacking into your daily life, you can create sustainable, positive changes without adding to your workload. Over time, these small steps can lead to significant changes in your health, mood, and job satisfaction—benefiting both your work and personal life without requiring extra time or mental effort.
References
Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery.
Neal, D. T., Wood, W., & Drolet, A. (2013). How do people adhere to goals? The role of automaticity in habit formation. Personality and Social Psychology Bulletin, 39(10), 1296-1308.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
Ruscitto, C., & Ogden, J. (2017). The impact of an implementation intention to improve mealtimes and reduce jet lag in long-haul cabin crew. Psychology & Health, 32(1), 61-77.
Taylor, S. E., Pham, L. B., Rivkin, I. D., & Armor, D. A. (1998). Harnessing the imagination: Mental simulation, self-regulation, and coping. American Psychologist, 53(4), 429-439.