7-Day Walking Habit Stack Challenge

What if you could boost your health and productivity in just one week without adding anything complicated to your day? I know how tough it can be to fit a walk into a busy schedule. For a long time, I struggled to make time for exercise, until I found a simple way to make walking automatic. My automatic solution was to get a dog.

Then when she passed away, it was like I was naked. My routine stripped away from me. It was like a knife was stabbing me in my heart every time I walked out the door. For nearly 2 years I did every type of exercise EXCEPT walk. It wasn't the same and I literally lost a piece of me.

I had to build it back into a habit. The best way to build a habit is to stack it with something you already do.

Or get another dog like I did, lol....But there will come a time when she is gone, and then what?

I’m sharing the 7-Day Walking Habit Stack Challenge. This is a way to build a walking habit by linking it to things you already do, one step at a time. I’ll walk you through each day, share practical tips, and by the end, you’ll know exactly how to make this habit stick. Plus, I’ll let you know where you can find more resources.

Let’s start with why habit stacking works. Habit stacking is about attaching a new habit to something you already do. This makes it easier to remember and stick with, because you’re not trying to overhaul your whole routine. The key is to focus on one thing at a time, not multitasking.

For example, I always have coffee in the morning. So, I started taking a short walk right after. It became second nature, and I didn’t have to think about it. Maybe you’ve had a similar experience where linking a new habit to an old one just made it click.

Now, let’s get into the 7-Day Walking Habit Stack Challenge.

I set it up in a way that you can test out different stacks and then at the end of the week evaluate which one you like BEST and stick with that as YOUR walking plan that WORKS. You may like all of them and honestly if you keep the walks short it may be your happiest habit builder you've ever experimented with.

Feel free to bookmark this or share with a friend!

Day 1: After Breakfast Walk
Today, as soon as you finish breakfast, go for a 5-10 minute walk. Don’t overthink it, just make it a natural next step.

Day 2: Post-Coffee Stroll
After your morning coffee or tea, step outside or walk around your home. Notice how it feels to move right after your favorite drink.

Day 3: After Lunch Reset
Once you finish lunch, take a walk before diving back into your afternoon. It’s a great way to refresh your mind.

Day 4: Journaling Transition
If you journal or plan your day, use that as your cue. When you close your journal, stand up and walk for a few minutes.

Day 5: After Work Wind-Down
When your workday ends, instead of jumping straight into chores or screens, take a walk to mark the transition.

Day 6: Post-Dinner Digestive Walk
After dinner, try a gentle walk. It’s a classic habit in many cultures and helps with digestion and relaxation.

Day 7: Choose Your Stack
Look back at the week. Which routine felt easiest to pair with your walk? That’s your anchor, keep stacking your walk onto it moving forward.

Here are a few tips to help you succeed:

Keep it simple. Don’t try to do too much at once and just focus on the walk after your chosen routine.
Prepare ahead. Maybe put your shoes by the door or set a reminder on your phone.
If you miss a day, don’t stress. Just pick up where you left off.
Let’s recap. By stacking your walk onto something you already do, you make it automatic and stress-free. No multitasking, just one thing at a time.

If you try this challenge, I’d love to hear how it goes. Share your experience on my community tab on YouTube or tag me on YouTube Shorts.

Before we wrap up, take a moment to reflect: What’s one daily routine you could stack a walk onto?