Starting a wellness routine can feel surprisingly complicated.
There’s so much advice about what to take, when to take it and how to fit everything into your day that supplements can quickly become another thing to remember.
But your routine doesn’t need to be complicated.
When it comes to building habits that last, consistency is often more useful than perfection. Rather than trying to overhaul your routine, a simple approach is to build supplements into habits you already have.
This is where habit stacking can help.
10 ways to establish (and maintain) healthier new habits – Health & Her
What is habit stacking?
Habit stacking is the process of attaching a new habit to something you already do regularly.
Instead of relying on willpower or trying to remember something at a completely new point in your day, you link it to an existing behaviour. The habit you already have becomes a cue for the new one.
For example:
• After I make my morning coffee, I’ll take my supplements.
• After I eat breakfast, I’ll take them.
• When I brush my teeth in the evening, I’ll take my evening supplements.
• When I make my lunch, I’ll use that as my reminder.
Over time, repeating the same sequence can make the behaviour feel more automatic.
How to build a supplement routine you’ll stick to
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Start with your existing routine
Rather than asking, “What do I need to take?”, start by asking:
“What do I already do every day?”
Think about the parts of your day that are predictable. Maybe you always have breakfast, make a coffee when you get up, sit down at your desk at the same time each morning or have a regular evening skincare routine.
These everyday habits can become useful anchors for your supplement routine.
The key is to choose something you already do consistently, rather than creating another new task to remember. -
Make it easy to remember
Even the simplest routine can be difficult to maintain if you’re relying on memory alone.
If appropriate, keep your supplements somewhere that naturally fits into your routine and where you’re likely to see them at the right time. That might be near your breakfast essentials or somewhere you already go as part of your evening routine.
Give your routine a consistent “home” too. Moving everything between different rooms, bags and cupboards can make it easier to forget.
You can also use phone alarms, calendar reminders or a simple checklist while you’re getting into the habit.
Another option is to use the Health & Her App to help keep your supplement routine on track. Once you’ve downloaded the app, you can set up personalised reminders to take your supplements, giving you a helpful notification at the time you choose.
It’s a simple way to take some of the pressure off remembering, particularly while you’re establishing a new routine.
Download the Health & Her App and set up your supplement reminders today.
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Keep it simple
When we’re motivated to improve our health, it’s easy to change everything at once: start taking supplements, exercise more, change our diet, drink more water and completely rethink our sleep routine.
It can work for a few days, but real life inevitably gets in the way.
Instead, start with one manageable change. Once that feels established, you can build from there.
Your supplement routine doesn’t need to involve lots of steps or take up a significant part of your day. The simpler it is, the easier it can be to repeat.
Small and repeatable beats ambitious and short-lived. -
Choose what works for your life
There’s no universal “perfect” time of day to take supplements.
Different supplements can have different instructions, so always follow the guidance on the packaging. Some may be recommended with food, while others may have different directions around when or how they should be taken.
From a habit-building perspective, though, the best time is often the one that fits naturally into your existing routine – provided it follows the supplement’s instructions.
If you’re taking multiple supplements, check their individual instructions rather than assuming they can all be taken in the same way.
For more practical guidance on taking supplements, including consistency, timing and reading supplement labels, see our guide to taking supplements.
The ultimate guide to taking supplements: 10 tips for maximum benefits
If you’re unsure about when or how to take a particular supplement, speak to a pharmacist, doctor or appropriately qualified healthcare professional. -
Reduce friction
The easier your routine is to follow, the less effort it takes to maintain.
Think about any small steps that could make taking your supplements feel more straightforward. For example, keep your routine organised, have everything you need in one appropriate place or decide in advance when your supplements fit into your day.
You could also prepare what you need ahead of time, where appropriate, so you don’t have to make decisions about your routine when you’re busy or distracted.
Try to avoid creating unnecessary decisions around your supplements. The fewer barriers between you and the habit, the easier it can be to keep going. -
Don’t aim for perfection
Missing a day doesn’t mean you’ve failed.
Life happens. You might be travelling, have an early start or simply have one of those days where your usual routine goes out of the window.
What matters is getting back to your routine rather than giving up on it altogether.
Try to think about consistency over time, rather than whether you managed to do everything perfectly every single day.
If you miss a dose, follow the instructions for the supplement you’re taking rather than automatically doubling up.
Key takeaways
- Building a supplement routine doesn’t have to mean adding another complicated task to your day. Start with what you already do: Use an established habit, such as breakfast or making coffee, as your cue.
- Try habit stacking: Link your supplements to something you already do consistently.
- Keep things simple: Focus on creating a routine that feels realistic and repeatable.
- Make it visible: Where appropriate, keep your supplements somewhere they’ll provide a useful visual reminder.
- Reduce friction: Keep your routine organised and remove unnecessary steps.
- Use reminders: Phone alarms, calendar reminders, checklists or the Health & Her App can help while a new habit is forming.
- Don’t aim for perfection: Missing a day is normal. Simply get back to your routine.
- Follow individual instructions: Different supplements can have different directions, so always check the packaging.
- Find what works for you: The best routine is one that fits naturally into your everyday life.
Supplement routine FAQs
What is habit stacking?
Habit stacking is a way of building a new habit by linking it to something you already do regularly.
For example, you could make taking your supplements part of your existing breakfast or morning coffee routine. The activity you already do becomes a cue to take your supplements.
How can I remember to take my supplements?
Try connecting your supplements to an existing daily habit rather than relying on memory alone.
Keeping them somewhere appropriate and visible, or using a phone alarm or calendar reminder, can also help while you establish the routine.
The Health & Her App can also help you stay on track by allowing you to set up personalised reminders to take your supplements.
What is the best time of day to take supplements?
There isn’t one universal time that works for every supplement.
Always follow the individual instructions on the packaging. From a habit-building perspective, choose a time that fits naturally into your existing routine, provided it is consistent with the supplement’s directions.
Should I take all my supplements at the same time?
Not necessarily.
Different supplements can have different directions around when and how they should be taken. Check the instructions for each supplement and speak to a healthcare professional if you’re unsure.
What should I do if I forget to take my supplements?
Don’t worry. Missing an occasional day is normal.
Simply return to your usual routine when you can, following the relevant instructions for the supplement you’re taking. Avoid doubling up unless the product instructions specifically tell you to do so.
How long does it take to build a supplement habit?
There’s no fixed timeframe.
Habit formation varies from person to person, so focus on making the behaviour simple and repeating it consistently rather than worrying about reaching a particular number of days.
Using an existing habit as a cue, alongside reminders if needed, can help make your routine easier to maintain.
Do I need a complicated supplement routine?
No.
A good routine should feel manageable and fit into your everyday life. Start simple, understand what you’re taking and follow the relevant instructions.
The goal isn’t to create a perfect routine. It’s to find one that works for you and that you can realistically maintain.
