Crafting a day that seamlessly fits in movement, self-care, and healthy eating can feel overwhelming, but with the power of Habit Stacking, it’s completely achievable. Habit stacking, as described in James Clear’s bestselling book Atomic Habits, involves linking new habits to existing ones—turning small changes into lasting routines. With a Pilates focus, you can use habit stacking to create an ideal day full of strength, stretch, and stability. Let’s dive in!
Morning Routine: Start Strong 🌞
Wake Up & Hydrate 💧
Stacked Habit: After you turn off your alarm, drink a glass of water.
Kickstart your day with a refreshing glass of water to hydrate and prep your body for movement. Place it by your bedside the night before for easy access.
Energize with Morning Pilates 🧠
Stacked Habit: After drinking your water, roll out your mat for a 15-minute Classical Pilates session.
Start with core-activating moves like the Hundred, then flow into a series of leg circles and spine stretches. A quick morning workout is a perfect way to center yourself and boost energy levels.
Fuel Up with a Balanced Breakfast 🥑
Stacked Habit: After your Pilates session, prepare a high-protein breakfast.
Try scrambled eggs with veggies or a smoothie packed with greens and protein. Prepping ingredients the night before helps make this habit a no-brainer.
Midday Reset: Move & Nourish 🍅
Midday Movement Break 🏋️
Stacked Habit: After finishing a work task, take 5 minutes to move.
Incorporate a few standing Pilates exercises like arm circles or leg kicks to counteract hours of sitting. These micro-movements keep your posture in check and keep you energized.
Healthy Lunch 🍽
Stacked Habit: After your movement break, enjoy a well-balanced lunch.
A nourishing salad with lean protein, lots of colorful veggies, and healthy fats like avocado will give you the sustained energy needed for the rest of your day.
Walk It Out 🚶♀️
Stacked Habit: After lunch, go for a short 10-minute walk.
A quick walk helps with digestion and clears your mind for the afternoon ahead. Use this time to soak up some sunshine or listen to an inspiring podcast.
Evening Routine: Wind Down with Purpose 🌱
Evening Pilates & Stretch 💨
Stacked Habit: After dinner, take time for gentle Pilates or stretching.
Focus on releasing tension built up throughout the day. Incorporate stretches like the Mermaid or Swan, and use props like a foam roller to target tight areas.
Self-Care Ritual 🧘♀️
Stacked Habit: After your Pilates session, indulge in self-care.
This could mean a warm bath, a skincare routine, or practicing deep breathing. Linking your Pilates workout to self-care ensures both body and mind are cared for.
Set Intentions for Tomorrow 🖋
Stacked Habit: Before bed, take a few moments to plan for the next day.
Reflect on what worked well today, and set an intention for tomorrow’s workouts, meals, and self-care. This step helps you stay consistent and mindful of your wellness journey.
Consistency is Key ✨
By stacking habits, you can easily create a daily routine that supports your health, Pilates practice, and overall well-being. Start small, build gradually, and remember that each small habit is a step toward your best self.
For more about creating effective habits, check out Atomic Habits by James Clear.
Want to start your Pilates journey? Evolution Pilates offers in-studio and virtual lessons to help you get started.
Tags: #PilatesEveryday #HabitStacking #AtomicHabits #WellnessJourney #HealthyRoutine #PilatesLife #MindfulLiving #SelfCareStack #SmallStepsBigChanges
