Doctor Amir Khan has highlighted the benefits of a popular social media trend known as habit stacking, explaining how it can lead to significant health improvements. The NHS doctor, who frequently appears on BBC Breakfast and ITV’s Lorraine, has personally integrated this practice into his daily routine and describes one particular habit he adopts during lunch as life-changing.
On his podcast, No Appointment Necessary, Dr Khan explained the concept of habit stacking from a medical perspective. “It’s simply habit forming. Habit stacking involves pairing a new habit with something you already do regularly,” he said. “For example, if you have a morning coffee each day, you could add a new habit such as stepping outside to get natural daylight while you enjoy your coffee. This exposure helps regulate your body’s internal clock.”
Dr Khan encouraged those who work long hours at a desk or in surgery to incorporate a simple but effective new habit into their lunch breaks. “If you are at work all day, like I am in surgery, one thing I’ve adopted-and I insist on it now-is going for a 10-minute walk during lunch,” he said.
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“No matter how busy the morning clinic is, or how many referrals, letters, or blood results are waiting, they can wait for ten minutes. I make sure to walk for ten minutes every lunchtime. Adding this habit to my daily routine has completely transformed my day.”
The term “habit stacking” was popularised by author James Clear in his bestselling book Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. While the phrase is relatively new, the concept of linking new habits to existing ones has long been recognised as an effective way to harness how the brain responds to routine and repetition.
By making small adjustments to daily routines, such as a brief lunchtime walk, individuals can improve their physical and mental wellbeing, even during the busiest of workdays.