Fitness Friday: James Clear’s Habit Stacking for Daily Squats
Squatting builds more than muscle—it builds resilience. It strengthens your thighs, glutes, hamstrings, and core!
Fitness Friday: Habit Stacking - When Was the Last Time You Did a Squat?
Unlock Consistency with Habit Stacking!
When was the last time you did a squat? I mean really did one—consciously cocking your hips back, dropping below parallel, and powering back up? If you’re drawing a blank, you’re not alone.
Most of us haven’t squatted with intention since gym class. But here’s the truth: that simple movement holds the key to a longer, healthier, and more independent life.
🚴Remember when you were a kid? You’d spend hours outside—climbing trees, throwing balls, riding bikes. Your body was a movement machine. Your legs, core, back, and heart worked in harmony without a second thought.
Then life happened. School, jobs, screens… and suddenly, movement became a chore. Gym class faded, and so did our natural instinct to move.
The irony? Reclaiming that vitality doesn’t require marathon training or fancy equipment. It starts with something as fundamental as a squat.
Why? Because squatting builds more than muscle—it builds resilience. It strengthens your thighs, glutes, hamstrings, and core.
But most critically, it trains your balance. And balance is what keeps you from falling as you age. A fall can change everything. Preventing it? That starts today!
"You do not rise to the level of your goals. You fall to the level of your systems."
— James Clear, Author of Atomic Habits
In this powerful video conversation, best-selling author and behavioral science expert James Clear explains the power of tiny habits and how to use the psychology of consistency to make fitness stick. If your goals always start strong in January and fade by February, this video is a must-watch.
The four laws of behavior change! The perfect blueprint, not just for fitness, for every area of your life!
James Clear’s research shows most habits fail because we rely on motivation, which is fleeting. Instead, he teaches the Four Stages of Habit Building:
Cue (Trigger)
Craving (Desire)
Response (Action)
Reward (Satisfaction)
The Power of Habit Stacking: Simple > Heavy
James Clear brings it home: Motivation comes and goes, systems stick around.
That’s exactly why today’s Fitness Friday is all about habit stacking.
So, what is habit stacking?
It’s the practice of attaching a new healthy habit to an existing habit— using what's already locked into your day as a launchpad for positive change.
🧠 And this is big because your brain already trusts the current habit— and by tying the new one to it, you trick your brain into normalizing it, too.
For example:
After I brush my teeth, I’ll do 5 squats.
While my coffee brews, I’ll hold a squat for 10 seconds.
Why squats? They’re functional, require zero equipment, and deliver massive ROI: better mobility, injury prevention, and metabolic health.
Plus, they’re a "keystone habit"—small wins that spark cascading positive changes!
Keep a yoga mat visible (not rolled up). My weights are sitting where I see them every single day!
How to Stack Squats into Your Day (Without "Finding Time")
Forget "working out." Start "weaving in." Here’s how to make squats stick:
Anchor to Daily Rituals:
Before your shower → 10 squats
After checking email → 5 squats
While waiting for the microwave → Hold a squat
Optimize Your Environment:
Place a sticky note on your bathroom mirror: "SQUAT TIME!"
Keep a yoga mat visible (not rolled up).
Wear clothes you can move in (no restrictive jeans).
Start Ridiculously Small:
Day 1: 1 squat.
Day 2: 2 squats.
Scale up gradually. Consistency > intensity.
Track & Celebrate:
Mark an "X" on a calendar every day you squat.
After 7 days, reward yourself (e.g., a favorite podcast).
You anchor a new habit (squats) to an existing one (like brushing your teeth). This leverages your brain’s automatic routines, making the new behavior feel natural.
Your 5-Minute Action Plan
Ready to start today? Do this:
Pick Your Anchor: Choose one daily task (e.g., brushing teeth).
Set Your Stack: "After [ANCHOR], I will do [3 SQUATS]."
✅ Do It Now: Literally—finish reading this and do 3 squats.
Prep Your Space: Clear a 2x2 ft area where you’ll squat.
Text a Friend: "I’m habit-stacking squats starting today. Hold me accountable!"
Bonus: Can’t drop below parallel? Do a "chair squat" (hover over a seat). Every rep counts.
FAQ: Habit Stacking & Squats
Q1: What if I forget to stack my habit?
A: That’s normal! Set a phone reminder for your anchor time. (Your Cue) If you miss it, do the habit immediately when you remember. The goal is progress, not perfection!
Q2: How long until squatting feels automatic?
A: Research shows habits take 18–254 days to stick. (average = 66 days) Focus on the process (stacking), not the outcome. By day 30, you’ll crave the movement.
Q3: Can I stack other exercises?
A: Absolutely! Try push-ups after washing your hands or calf raises while brushing teeth. Start with one movement to avoid overwhelm.
Why squats? They’re functional, require zero equipment, and deliver massive ROI: better mobility, injury prevention, and metabolic health.
The Lifelong Payoff
Squatting today isn’t just about stronger legs—it’s about claiming your independence for decades. It’s about being the person who can lift their grandkids, hike without pain, and bounce back from a stumble.
James Clear says, "Every action is a vote for the person you wish to become." Cast your vote with one squat. Then another. Stack them daily, and you’ll build a system that outlasts motivation.
Your future self will thank you. Now, go do 3 squats. I’ll wait 😉
Reclaiming that vitality doesn’t require marathon training or fancy equipment. It starts with something as fundamental as a squat or a walk!
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~Brett
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