Habit Stacking: A Menopausal Woman's Secret to Taming Symptoms

Tian Howell
11 Jan 2022
5 min read


Menopause can bring about a host of physical and emotional changes, and finding ways to cope with these symptoms can be challenging. Fortunately, there's a powerful technique called habit stacking that can help you manage the ups and downs of menopause. In this blog post, we'll explore what habit stacking is, its origins, the benefits it offers to menopausal women, and provide a simple five-step guide on how to incorporate it into your daily life.

Understanding Habit Stacking

Habit stacking is a concept that has gained popularity thanks to James Clear, a renowned author and expert in the field of habit formation. The core idea behind habit stacking is to build upon existing routines by integrating new, smaller habits seamlessly into your daily life. This method leverages the familiarity of established routines to make it easier to adopt new practices.

Benefits of Habit Stacking for Menopause

Menopausal women often face symptoms like hot flashes, mood swings, sleep disturbances, and a decrease in energy. Habit stacking can be a game-changer for managing these symptoms by helping you:

  1. Stay Consistent: Menopause symptoms can be unpredictable, but habit stacking brings stability to your daily routine, making it easier to manage symptoms over time.
  2. Simplify Implementation: You don't need to make major life changes to feel better. Habit stacking allows you to make gradual, manageable improvements.
  3. Boost Emotional Well-Being: By incorporating habits that support your mental and emotional health, you can better navigate mood swings and stress associated with menopause.
  4. Enhance Overall Health: Stacking healthy habits can help maintain your physical health, which can be affected during menopause. This is particularly beneficial for maintaining bone density and weight.

Incorporating Habit Stacking into Your Lifestyle

Here's a step-by-step guide on how to implement habit stacking into your daily routine:

Step 1: Identify Existing Habits
Begin by identifying the habits or routines you already follow daily. This could include brushing your teeth, making coffee, or checking your emails.

Step 2: Define Your New Habits
Determine the new habits you'd like to introduce to help manage menopause symptoms. These could be practices like mindfulness meditation, stretching exercises, or staying hydrated.

Step 3: Pair Your Habits
Look for natural connections between your existing habits and the new ones you want to form. For instance, if you make a morning cup of tea or coffee, you could pair it with a few minutes of deep breathing exercises for relaxation.

Step 4: Create a Visual Reminder
To ensure you remember to follow through with your habit stacking, create a visual reminder. This could be a note on your bathroom mirror, a reminder on your phone, or a sticky note on your computer.

Step 5: Start Small and Adjust
Begin with just one or two habit stacks and gradually build from there. Be patient with yourself and adjust your habits as needed to best suit your menopause journey.

Example Habit Stacks for Menopause

  1. Morning Ritual Stack: Pair your morning coffee or tea with a brief meditation session to help set a calm and positive tone for your day.
  2. Hydration Stack: Combine your daily water intake with periodic stretching exercises to ease muscle tension and maintain bone health.
  3. Evening Relaxation Stack: Link your evening skincare routine with a calming bedtime yoga session to improve sleep quality and reduce night sweats.


In conclusion, habit stacking is a powerful tool that can significantly improve the quality of life for menopausal women. By integrating new habits into your daily routines, you can effectively manage menopause symptoms and enhance your overall well-being. Embrace this technique and make your menopause journey more manageable, one habit stack at a time.

Tian Howell
Founder of Librium London