Too busy to work out? I added thousands of steps to my day using this simple trick
Walking is often recommended as one of the simplest ways to improve your health. It's been linked to a longer lifespan, better metabolism and a more balanced mood.
But even though we know it's good for us, finding time to move more during the day can sometimes feel impossible. If your job keeps you glued to a desk or you're always rushing between tasks, getting in those extra steps might be the last thing on your mind.
I decided to walk more during the workday. It felt like an easy win. No gym membership, no equipment, just a straightforward way to break up long stretches of sitting.
I even wear one of the best fitness trackers to keep an eye on my step count, but still find it hard to make walking a consistent habit without setting aside time I don't have.
When I first heard the term "habit stacking," I thought it was just another wellness buzzword. I imagined advice telling me to wake up at 5 AM, drink greens, work out, journal and meditate before breakfast.
But it's actually much more approachable. Habit stacking means linking a new habit to something you already do; for me, it turned out to be the easiest way to walk more without changing my whole routine.
If you struggle to build new habits that actually stick, you're not alone. That's where habit stacking comes in. The idea is simple: you add a new habit onto something you already do every day.
Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
It doesn't have to be walking. It could be drinking a glass of water while your usual morning coffee brews or doing a short mobility routine while catching up with your favorite TV show.
The concept was popularized by James Clear in his book Atomic Habits, but it originally came from BJ Fogg's Tiny Habits program. His approach focuses on creating small, positive changes by linking new behaviors to existing routines.
It works because the brain loves patterns. When you tie a new habit to an existing one, it strengthens the mental connection between them, making the new action feel more automatic over time.
But can I back this up with my own experience? Here's how I used habit stacking to increase my step count.
Getting to work, running errands, meeting friends, or heading to appointments are all part of a typical week for me. If you also usually default to public transport, it's worth checking if you could walk instead, even just for part of the journey.
That simple swap helped me fit more movement into my week without needing to block out extra time. Walking between commitments gave me space to reset, clear my head and arrive feeling more focused. It also made me feel less rushed and more present than sitting on a crowded train or bus.
If your route is too long to walk in full, try getting public transport halfway and walking the rest. You could also walk there and catch a bus or train back. Small tweaks like this can make it easier to hit your step goal and feel more energized throughout the day.
I started thinking about my daily habits and where walking could naturally fit in. At one point, I considered investing in one of the best under-desk treadmills so I could walk while working.
It's a great option if you're often tied to your desk and want to move more without heading outside. I decided I didn't want to spend money just to increase my steps, but it's still worth checking out if that setup suits your routine.
Instead, I looked at where I was already spending time on my phone, mainly checking in with friends and family. Rather than doing that from the sofa, I grabbed my headphones and headed to the park. I'd walk and talk, or send voice notes, and before I knew it, I'd clocked up a couple of thousand steps.
If you work from home, walking meetings are another simple way to move more. You could take non-video calls on the go, especially those that don't require note-taking. Research shows that walking meetings can help boost creativity, plus, the fresh air makes for a welcome change from sitting at a desk all day.
I've run two marathons, and one of my favorite things about long training runs was the uninterrupted time to listen to podcasts. Those hours on my feet gave me a rare chance to tune in without distractions.
After finishing my most recent race, I noticed that space in my day had disappeared, so I decided to bring the ritual back by pairing my podcast habit with a daily walk.
There's something really grounding about getting outside, moving your body and listening to something that either makes you laugh or teaches you something new.
I listen to a lot of food podcasts, so I often come back with a head full of recipe ideas or a mental grocery list. If you're into food too, Off Menu is a must. On days when I need a motivational push, The Mel Robbins Podcast always helps shift my mindset.
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Too busy to work out? I added thousands of steps to my day using this simple trick
Walking is often recommended as one of the simplest ways to improve your health. It's been linked to a longer lifespan, better metabolism and a more balanced mood. But even though we know it's good for us, finding time to move more during the day can sometimes feel impossible. If your job keeps you glued to a desk or you're always rushing between tasks, getting in those extra steps might be the last thing on your mind. I decided to walk more during the workday. It felt like an easy win. No gym membership, no equipment, just a straightforward way to break up long stretches of sitting. I even wear one of the best fitness trackers to keep an eye on my step count, but still find it hard to make walking a consistent habit without setting aside time I don't have. When I first heard the term "habit stacking," I thought it was just another wellness buzzword. I imagined advice telling me to wake up at 5 AM, drink greens, work out, journal and meditate before breakfast. But it's actually much more approachable. Habit stacking means linking a new habit to something you already do; for me, it turned out to be the easiest way to walk more without changing my whole routine. If you struggle to build new habits that actually stick, you're not alone. That's where habit stacking comes in. The idea is simple: you add a new habit onto something you already do every day. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. It doesn't have to be walking. It could be drinking a glass of water while your usual morning coffee brews or doing a short mobility routine while catching up with your favorite TV show. The concept was popularized by James Clear in his book Atomic Habits, but it originally came from BJ Fogg's Tiny Habits program. His approach focuses on creating small, positive changes by linking new behaviors to existing routines. It works because the brain loves patterns. When you tie a new habit to an existing one, it strengthens the mental connection between them, making the new action feel more automatic over time. But can I back this up with my own experience? Here's how I used habit stacking to increase my step count. Getting to work, running errands, meeting friends, or heading to appointments are all part of a typical week for me. If you also usually default to public transport, it's worth checking if you could walk instead, even just for part of the journey. That simple swap helped me fit more movement into my week without needing to block out extra time. Walking between commitments gave me space to reset, clear my head and arrive feeling more focused. It also made me feel less rushed and more present than sitting on a crowded train or bus. If your route is too long to walk in full, try getting public transport halfway and walking the rest. You could also walk there and catch a bus or train back. Small tweaks like this can make it easier to hit your step goal and feel more energized throughout the day. I started thinking about my daily habits and where walking could naturally fit in. At one point, I considered investing in one of the best under-desk treadmills so I could walk while working. It's a great option if you're often tied to your desk and want to move more without heading outside. I decided I didn't want to spend money just to increase my steps, but it's still worth checking out if that setup suits your routine. Instead, I looked at where I was already spending time on my phone, mainly checking in with friends and family. Rather than doing that from the sofa, I grabbed my headphones and headed to the park. I'd walk and talk, or send voice notes, and before I knew it, I'd clocked up a couple of thousand steps. If you work from home, walking meetings are another simple way to move more. You could take non-video calls on the go, especially those that don't require note-taking. Research shows that walking meetings can help boost creativity, plus, the fresh air makes for a welcome change from sitting at a desk all day. I've run two marathons, and one of my favorite things about long training runs was the uninterrupted time to listen to podcasts. Those hours on my feet gave me a rare chance to tune in without distractions. After finishing my most recent race, I noticed that space in my day had disappeared, so I decided to bring the ritual back by pairing my podcast habit with a daily walk. There's something really grounding about getting outside, moving your body and listening to something that either makes you laugh or teaches you something new. I listen to a lot of food podcasts, so I often come back with a head full of recipe ideas or a mental grocery list. If you're into food too, Off Menu is a must. On days when I need a motivational push, The Mel Robbins Podcast always helps shift my mindset.
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How to stop scrolling in bed as night-time phone use linked to insomnia
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Instead, 'Be specific. Drill down into what you really want,' Eckleberry-Hunt says. Give yourself concrete steps, like walking a mile after work two days a week, adding veggies to your breakfast, or meditating for five minutes a day. Make the goals specific and measurable enough that you can check them off a list. Tiny goals are key. If your goal is to read more or do some resistance exercise, it's better to spend one minute doing it than none. Working on your goal for one minute at a time may feel silly at first, but doing that every day and being consistent can go a long way. 'No matter how much you want to cultivate a healthy habit, you won't be able to do it reliably if you start big,' writes Stanford behavior scientist BJ Fogg in his book 'Tiny Habits.' 'Tiny allows you to get real with yourself and your life.' And once you've been successful at a new habit — even a tiny one — you have the momentum to accomplish more. Telling yourself you're a failure isn't going to get you anywhere. 'All learning is useful if we can look at it as data without the judgmental eye,' Eckleberry-Hunt says. 'The judgment just skews the vision.' Instead of berating yourself, talk to yourself as you would coach a friend who's struggling. This doesn't just feel good; research shows that positive self-talk can help improve performance, reduce anxiety, and more. Instead of thinking of a lapsed resolution as a failure, consider what you've learned. Maybe your resolution was to stop eating fast food, but you had a stressful day and went straight for the fries and milkshake on the way home. Rather than beating yourself up, note what you've learned: Stress is a trigger for you to crave fast food. Knowing that, how can you prevent it next time – what habit can you use to replace hitting the drive-thru? Think about other things that soothe you, such as a bath, a call with a friend, a workout, etc., and make a plan for exactly what you'll do the next time. Gathering others to help you can make a difference in reaching your New Year's goals, Eckleberry-Hunt says. You can ask family members or friends to help, or talk to a therapist, she notes. Maybe your bestie texts you on Sundays to remind you to meal prep, or you make a plan to meet your sister or a gym-loving friend for a workout class once a week. Research indicates that having strong relationships is good for mental and physical health; having people who care about you around you can help you have the strength and fortitude to reach your goals. Eckleberry-Hunt also recommends journaling, as it can give you insight into your behavior and more data to work with. True behavior modification takes time and often requires troubleshooting, but people frequently make rigid goals and then throw up their hands when things don't happen just so, Eckleberry-Hunt says. Instead, make changes as needed and keep going. Research shows that people who are flexible with their goals tend to have better mental well-being. 'There's no failure unless one gives up,' Eckleberry-Hunt says. 'There's only learning.' When things don't go as you'd hoped, look at it as a chance to learn where you went wrong, and course-correct. This article was originally published on Clean must-reads: Rapper and podcaster Joe Budden charged for being 'completely naked' at apartment complex New Orleans mayor says New Year's Day mass casualty incident was a 'terrorist attack' 25 tiny changes you can commit to for a healthier new year
