Looking for an easier way to build consistency in cancer recovery? Habit stacking may help.

Recovering from cancer is a journey that involves healing the body, mind, and spirit. Whether you’re adjusting to post-treatment life, rebuilding strength, or finding emotional balance, creating new habits can feel overwhelming. This is where habit stacking comes in.

What is Habit Stacking?

A concept from James Clear’s book Atomic Habits, it involves attaching a new habit to an existing one. Instead of trying to create new routines from the ground up, you “stack” a habit onto something you already do daily. This makes it easier to stick with new behaviors because they become seamlessly integrated into your routine.

For example, if you already make a cup of tea every morning, you can stack a habit of journaling for one minute while you wait for the water to boil. Over time, this small action turns into a sustainable habit.

Why Habit Stacking Works for Cancer Recovery

Cancer recovery is a process that requires patience, self-compassion, and small, sustainable actions. Habit stacking works well for cancer survivors because:

1. It Reduces Overwhelming Feelings: Recovery often involves lifestyle changes such as nutrition, movement, mindfulness, emotional healing. Habit stacking allows you to incorporate these changes gradually instead of feeling pressured to change everything at once.
2. It Leverages Existing Routines: Rather than creating a rigid new schedule, habit stacking builds upon routines you already have. This makes it easier to remember and maintain these habits over time.
3. It Supports Holistic Healing: Recovery isn’t just about physical health. Stacking habits can help you integrate self-care, mental wellness, and emotional healing into your daily life without feeling like another to-do list.

Habit Stacking Ideas for Cancer Recovery

Here are some simple ways to apply habit stacking in different aspects of your healing journey:

1. Physical Healing & Strength

🌿 After brushing your teeth → Do some gentle stretching.

💊 After taking your medication → Drink a full glass of water to stay hydrated.

🥗 Before eating a meal → Take three deep breaths to calm your nervous system.

2. Emotional & Mental Well-being

📓 While making your morning tea/coffee → Write down three things you’re grateful for.

📖 After turning off your alarm → Repeat an affirmation such as:“I am strong. I am healing. I am enough.”

💆‍♀️ Before bed → Practice a few minutes of guided meditation.

3. Rebuilding Confidence & Purpose

🎯 After checking emails → Set one small intention for the day.

📞 After a phone call with a loved one → Take a moment to acknowledge the support in your life.

🖋 After journaling → Write one thing you’re proud of yourself for today.

How to Create Your Own Habit Stack

Want to personalize habit stacking for your own recovery journey? Follow these steps:

1. Identify an Existing Habit: Pick something you already do daily (e.g., brushing teeth, eating meals, checking your phone).
2. Choose a New Habit to Stack: Select a small action related to your recovery goals (e.g., deep breathing, stretching, journaling).
3. Pair Them Together: Link the new habit to the existing one (e.g., “After I brush my teeth, I will do a 30-second stretch.”).
4. Keep It Small & Achievable: Start with micro-habits. Even 30 seconds of a new habit counts!
5. Track Progress & Adjust: Celebrate small wins and adjust as needed to make it work for your lifestyle.

Embrace Small Steps Toward Big Changes

Cancer recovery is about small, consistent steps that lead to lasting well-being. Habit stacking is a gentle, sustainable way to build the life you want, one habit at a time.

Looking for support in cancer recovery and creating long lasting habits? Get in touch.