Is it possible to build new habits by taking advantage of old ones?

When you’re trying to make a change, whether it’s wanting to improve your work performance, make healthier choices, or to save more money, one of the challenges is ensuring the changes stick. It’s hard. Behaviour change requires discipline and, when life is busy, it’s all too easy to find excuses that prevent you from making new routines and lifestyle choices a priority.

But you do have something at your disposal that can help – your current daily habits. Yes, one of the most efficient ways to build new behaviours is to identify an existing habit that you can ‘stack’ a new behaviour on top of.

Habit stacking is a form of implementation intention and, according to life coach and therapist Claire Elmes, it’s one of the most effective techniques you can use for successfully introducing new habits.

“The idea is to use an already existing habit to help organise your new habits sensibly and logically,” says Claire. “The existing behaviour acts as a ‘trigger’, so you are teaching your brain that, when you have completed your existing habit, you then do your new one.”

How does habit stacking work?

The habit stacking formula is simple: ‘After/before [current habit], I will [new habit].’

It could be:

• Before I brush my teeth each morning, I will meditate for two minutes.
• After I sit down to eat dinner, I will think of one positive thing that happened today.
• Before I turn the light off at night, I will kiss my partner.

Habit stacking works because your current habits are well-ingrained.“Tagging new habits onto ones that we do unconsciously allows the process to feel manageable and achievable, allowing more chances for success,” says Claire.

Once you get the hang of it, you can start to create larger stacks by linking more and more habits together. You can even create general habit stacks to guide you whenever the situation is appropriate. For example:

• If I see a set of stairs, I will take them instead of using the lift/escalator.
• When I go to a party, I will introduce myself to someone I don’t know.
• If I buy a new item of clothing, I will donate one to charity.

Tips for success with habit stacking

1. Look at the bigger picture

Where and when you choose to place a habit into your routine is important. You need to think about the best window of opportunity for when you’re most likely to be successful.

“If you’re looking to include 10 minutes of yoga in your day, it would be helpful to consider where this will naturally fit into your routine,” advises Claire.

“It might be as soon as you wake up, after getting dressed, when you’re having a cup of tea/coffee, or when you’re fully ready. You might decide that after you make your coffee, you’ll do your 10 minutes of yoga while it’s cooling down, and then you can drink your coffee.”

2. Be specific with your cue

Goals like ‘read more’ or ‘eat healthier’ are worthy causes, but the inten

From the very first bite, these Buttered Steak Bites and Mushrooms became an instant favorite for my whole family. This is the most tender steak you can imagine and my whole family goes nuts for it.

Steak Bites with Mushrooms

I have two boys who aren’t the biggest fans of steak. (Yes, I know, it’s hard to imagine!) However, they dive right into these steak bites and always ask for seconds.

Served with Salt Potatoes and Honey Sriracha Roasted Broccoli, I love every bite of this meal.

Bite-size pieces of tender steak are seared in a hot skillet just for a couple minutes until each bite is crisply browned outside and juicy inside.

Then the mushrooms are seared in the same pan to absorb all of that delicious buttery flavor left in the pan.

How To Cook Steak Bites

The goal when cooking steak bites is to create a crisply browned outside and a lovely pink and juicy center for each piece of meat.

As the meat is cooking, if a piece is slightly larger and has a side that looks like it hasn’t browned, flip to that side again for 20-30 seconds. Take caution not to overcook the steak.

Steak Bites and Mushrooms

1. Cut the steak into bite-size pieces, about 1/2″ – 3/4″ in size. Sprinkle the meat generously with 3/4 teaspoon salt and pepper. Heat a heavy, flat bottomed stainless skillet over medium-high heat and add 1 tablespoon of butter. When the butter has melted, swirl to coat the pan. Add about a third of the meat and spread it across the pan.
2. Cook for 1 minute and then use a large spatula to fli

As the cost of living increases, we’re looking at how you can mind both your money and your mental health

Recently, it’s felt like we’re stuck in a stream of mounting pressure, as we’ve faced one thing after another. And with the cost of living on the rise, many of us will be worried about the immediate future.

The Resolution Foundation Think Tank estimates that an extra 1.3 million people will fall into absolute poverty in 2023, including 500,000 children – and middle-earners will likely also feel the strain as bills and monthly outgoings rise.

It goes without saying that this is going to have an impact on our mental health, as financial wellbeing and mental health are connected. In a survey of more than 1,000 people by the mental health charity Mind, 73% reported that when their mental health is poor, they struggle more to manage their money, and 74% also said that difficulty managing money then went on to affect their mental health.

“If you live with mental illness you may be on a reduced income, face increased costs, or find it hard to budget, while money worries can also place pressure on your mental health, leading to increased stress, worry, and anxiety,” Laura Peters, head of mental health and money advice at the charity Mental Health UK, explains. “This can create a worrying cycle that can impact other aspects of your life, such as your relationships, work, or where you live. Improving your financial security and understanding the best way to manage your money can have a hugely positive impact on your mental health.”

Money where your mouth is

But, truth be told, even just talking about money can be difficult, let alone taking steps to manage it. Of course, speaking about it is the first step to getting help – both practical tips and emotional support – but our fears and anxieties are often an additional barrier.

“There are lots of reasons why people find it hard to talk about money worries,” Laura says. “Parents or carers might feel pressure to support loved ones who rely on them. Some of us might feel like we want to keep up with friends, even though we can’t afford to match their spending habits. And many people in debt tell us they feel a huge amount of shame and stigma around their situation.”

In research by the Money & Pensions service in 2020, which surveyed more than 5,200 people across the UK, researchers found that nearly half the adult population (48%) say they have worried about money once a week or more in the past month. It would be fair to say that that number may have risen in 2022, but the survey also looked into the most common reasons why UK adults avoid talking about their money situation, finding ‘Shame/embarrassment’, ‘Not wanting to burden others’, ‘It’s not how they were brought up’, ‘It causes stress or anxiety’, and ‘Thinking they should be more successful than they are’ were among the top causes.

“Money worries can make people feel really isolated, but a lot of people will experience money worries at some point in their lives,” Laura says. “You are not alone, and it’s

Lighter than a traditional pound cake, this Glazed Lemon Cake is tender with a bright sweet flavor and the lemon glaze adds the perfect touch–the literal icing on top.

Glazed Lemon Cake

This cake recipe comes from my friend Christi’s new cookbook, The My Little Pony Baking Book. I loved this book from the moment I first opened it. Then I tried this lemon cake recipe and fell in love even more.

The My Little Pony Baking Book is a truly awesome dessert cookbook, whether or not you’re a My Little Pony Fan. Anyone who loves a great-tasting dessert should have this baking book on their shelf.

It has recipes suited for experienced cooks and new bakers alike. These are some of the best dessert recipes you’ll ever make.

Cake with Lemon Glaze

I’m a big fan of lemon desserts and enjoy making them often. Everything from Lemon Bars to Lemon Coffee Cake has had its moment in the spotlight in my kitchen.

This simple loaf cake with lemon glaze turned out moist, light and tender with plenty of bright lemon flavor. And nothing could be easier or tastier than the simple lemon glaze recipe that goes on top of the finished cake.

Lemon Glaze for Cake

Almost everyone enjoys a creamy, thick topping of buttercream frosting from time to time but some cakes call for a lighter more delicate

Tender chunks of savory turkey and aromatic vegetables are baked together inside of a flaky pie crust. My whole family gives this Leftover Turkey Pot Pie two big thumbs up!

This leftover turkey pot pie takes the remaining turkey and makes excellent use of it. It has become one of my new favorite recipes for using up those leftovers.

Old Fashioned Chicken Pot Pie Recipe

I have always loved chicken pot pie and this Turkey Pot Pie is the same recipe that I’ve made for years. So, lucky for us all, we can make this pot pie year-round.

If you don’t have leftover turkey in the house, you can make this pot pie with a store-bought rotisserie chicken or whatever leftover chicken you happen to have on hand.

Using the store-bought pie crusts saves a lot of time during prep, but if a homemade crust is more your style, go for it. And, the filling here? It is absolutely fabulous.

When I was a little girl, my grandmother would often bake those individual frozen pot pies for dinner. This leftover turkey pot pie reminds me of spending the night at my grandma’s house, but truthfully in a much more delicious way.

As an adult, I have to admit that frozen pot pies are less appealing. But, the nostalgia of the meal remains. So, I happily make my own pot pie to satisfy the craving.

Leftover Turkey Pot Pie

After the big meal, we’re usually left with a whole lot of leftover roasted turkey.

And delicious as that roasted turkey is, I can only do so many sandwiches, soups, casseroles, and pastas before I reach for a new recipe idea.

Pot pies are one of my favorite uses for leftover turkey or chicken and I try to have enough turkey on hand to make it the week after Thanksgiving. (If you