Why Habit Stacking Is Key to Better Blood Sugar Control

Making a healthier change for blood sugar management, such as cutting back on soda or swapping white bread for whole grains, can be a great first step. But you might still notice midafternoon energy crashes or sudden cravings.

“Habit stacking involves adding small, healthy actions to a behavior you’ve already established — like adding a 10-minute walk after dinner,” says Dawn Menning, RD, a California-based certified diabetes care and education specialist at Nutu, a digital platform focused on supporting lifestyle changes for weight loss and prediabetes management. “Then, once this becomes a routine, you can build on it with another small action.”

Here’s what the evidence shows about habit stacking and how it can help stabilize blood sugar levels, boost energy, and reduce cravings, along with simple ways to start building your own routine, one step a time.

Why Healthy Habits Work Better Together

“Cutting back on sugary drinks is a great first step, but blood glucose management depends heavily on consistency with meal timing, activity, sleep, and medication,” says Menning. “All of these factors are linked to better glucose management.”

“Hormones like insulin, glucagon, cortisol, and adrenaline work together to keep blood glucose levels balanced,” says Menning. “Imbalances can affect how your body uses and stores glucose, which can lead to high or low blood glucose levels, depending on the hormones involved.”

Which Habits Stack Best for Blood Sugar

• Nutrition If you’re already getting enough fiber and protein at dinner, consider upgrading the quality of those choices, such as choosing fish more often than red meat. To keep building on this habit stack, Menning suggests incorporating the “diabetes plate method” by filling half of your plate with nonstarchy, fiber-rich vegetables (such as broccoli, cauliflower, and kale), and splitting the remaining half equally between lean protein and high-quality carbohydrates, such as whole grains.

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   Then, tack on an additional goal, such as drinking one full glass of water with your meal to support hydration.
• Movement If you’re already making an effort to reduce sedentary time — for example, walking around the house during work calls — turn it into a movement habit stack by adding a 10-minute postlunch walk on weekdays. Turn it up a notch by picking up the pace or wearing a weighted vest. These brief bursts of higher-intensity movement, sometimes called “exercise snacks,” can be especially effective for managing postmeal blood sugar levels.

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• Sleep and Stress Management If you’ve successfully built in work breaks to manage stress, take it a step further by stacking habits that support better sleep. For example, end your day with a five-minute deep breathing or mindfulness practice (which can be a good way to start a habit stack for winding down at night that you can eventually add onto), and implement a consistent bedtime. Since stress and sleep both influence blood sugar, pairing these habits can have a compounding effect.

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How to Build a Blood Sugar Habit Stack That Works

Use this guide to build your own blood sugar habit stack that works.

• Start with one habit. Changing too much at once can feel overwhelming.

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  Instead, begin with one existing habit to build on, Menning says. “Once the habit is mastered, you can start layering on additional changes.”
• Get specific. Clarity makes habits easier to follow through on. Being specific about what you’ll do and when you’ll do it can help you meet your habit goals, she says.

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  “This might look like committing to a 10-minute walk after dinner on weekdays.”
• Be intentional. Pair a new action with an established routine to help make it easier to follow.

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  For example, if you already have a healthy, consistent lunch routine, add a simple behavior, such as taking the stairs instead of the elevator afterward.
• Adjust as needed. If something isn’t working, make adjustments along the way. Tracking your habit progress can help you assess and pivot as needed, whether it’s because of a change in routine or upcoming travel, for example.

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• Reward your progress. Reinforce habit stacking wins with small, nonfood rewards — maybe a movie night or a new pair of sneakers. Remember, progress is the goal, not perfection.

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• Lean on support. Having an accountability partner can make a big difference. Share your goals with someone you trust, and ask them to check in on your progress to help you stay motivated. Or ask them to join you in your efforts.

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• Make it easier. Set up your environment to support your habits. For example, if your goal is to stack on a postdinner walk, leave your sneakers or the dog’s leash by the door as a reminder. And if you’re trying to limit sweet treats, don’t keep cookies in the house.

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• Don’t be too hard on yourself. If you slip up or fall short on habit stacking, don’t give up. Instead, get back to it at the next opportunity.

Keep in mind that you don’t have to navigate habit stacking alone. “If you’re having trouble figuring out where to start or what to do, work with a diabetes educator or registered dietitian to create a plan that fits your lifestyle,” says Menning.