We don’t build habits in a vacuum — they grow best when anchored to routines we already do every day. This is where habit stacking comes in (from James Clear’s Atomic Habits). The idea is as follows: ➡️ “After I [current habit], I will [new habit].” By linking the new behaviour to an existing cue, you harness your brain’s natural rhythm — the cue automatically reminds you what to do next. 👉 Examples: After I come downstairs in the morning, I’ll check my blood pressure. After I finish lunch, I’ll take a 10-minute walk. After I brush my teeth, I’ll floss (or take my supplements). After I turn off my laptop, I’ll stretch for two minutes. 💡 Why it works: Your existing habits act like anchors — they’re consistent and automatic. By attaching a new behaviour to one, you skip the hardest step of all: remembering to do it. 🌱 Stroke prevention isn’t about finding more time — it’s about weaving small protective actions into the time you already have. 👉 Try this: Finish this sentence: “After I _______, I will _______.” Write it down somewhere obvious so you see it at the time you'll be doing the cue habit - and then post your answer below in the group — you might just inspire someone else’s next habit!

Last time we talked about making habits obvious. Today it’s about making them attractive. Our brains are wired to repeat things we enjoy. This is why Netflix, crisps, and scrolling on your phone come so easily. The trick is to harness that same wiring for healthy habits. 👉 A few simple ways to do this: Bundle it: Only allow yourself to listen to your favourite podcast while out on a walk or only watch your favourite show while on the exercise bike Reframe it: Instead of “I have to check my blood pressure,” think “I get to track my progress and stay in control.” Join others: Exercise feels easier (and more fun) with a friend, class, or community. 💡 Remember: if the habit feels rewarding in the moment, you’ll stick with it. We already know consistency is the key to preventing stroke. The goal is to design habits you actually want to repeat. 👉 Question for you: What’s one healthy habit you’ve managed to make genuinely enjoyable? Or what are you going to do to make a habit enjoyable? For me podcasts are the key. I often want to go for a run just so I can enjoy my favourite podcast.

Getting 150 minutes of moderate-intensity aerobic activity per week is linked to a reduced risk of stroke. And one of the easiest ways to get started? Brisk walking. It’s simple, free, and surprisingly powerful for your brain and heart health. 🚶‍♀️ Why Brisk Walking Deserves a Spot in Your Routine: - Gets your blood flowing and lowers blood pressure - Clears your mind and eases anxiety - Improves your cholesterol profile - Helps manage weight and blood sugar 💬 How do you know if you're walking briskly? You should be able to talk, but not sing - that’s the brisk zone! 📱 Want a simple way to stay on track? Try the Active 10 App Not sure if your walking counts as brisk? Or just need a bit of motivation? The NHS-recommended Active 10 app tracks your pace, helps you set goals, and celebrates your progress. It’s free, easy to use, and surprisingly satisfying. I was curious about my own walking habits at work, so I downloaded it. After a busy 12-hour shift, I checked the app- -only 3 minutes of brisk walking. So disappointing! I felt constantly on the move, but the app reminded me: pace matters. ❓ Have you ever used Active 10 or another tracker? What did you discover about your walking habits?

We’re wired to repeat what feels good. That’s why so many unhealthy habits stick — they give instant rewards. So if we want to build good habits the aim is to make healthy habits feel just as satisfying. When the reward is immediate, your brain learns, “This is worth doing again.” 👉 How to make healthy habits satisfying: 💡Track progress visually. Tick boxes, streak charts, or apps that show your momentum — progress feels good. This is a favourite of mine. 💡Celebrate the behaviour, not just the outcome. Don’t wait until your blood pressure drops — celebrate each time you check it. 💡Pair it with a reward. Enjoy your favourite coffee after your morning walk or a few minutes of relaxation after meal prepping. 📚 Charles Duhigg describes this as completing the habit loop: cue → routine → reward. Without the reward, the loop stays open and the habit doesn’t stick. Remember — consistency, not perfection, drives real change. The goal isn’t to be perfect every day; it’s to feel good about showing up and to celebrate the small wins - they soon add up! 👉 Question: What’s one healthy habit you could make instantly more rewarding so it sticks? ✔️ I'm off to update my tick chart!

We’ve previously highlighted the importance of physical activity and social connection in reducing stroke risk and supporting recovery. Now, let’s explore how combining the two can amplify the benefits. 👣💬 Walk & Talk Therapy This isn’t a formal programme—it’s a simple, effective habit. A short walk with a friend, neighbour, colleague, or relative can help: · Improve circulation, supporting heart and brain health · Lower blood pressure and reduce stroke risk · Release endorphins, boosting mood and mental clarity · Reduce stress, anxiety, and symptoms of depression · Keep you motivated, especially when walking with someone else · Increase consistency, making it easier to stick to a healthy routine · Support brain healing after stroke through gentle movement and meaningful connection Whether it’s a brisk walk or a gentle stroll, adding conversation transforms movement into medicine. No gym required—just comfortable shoes and good company. 💚 Every step strengthens the body. Every word strengthens the mind. 👉 This weekend, invite someone you enjoy spending time with for a walk. Let your feet and friendship support your journey to better health.