An Unexpected Mindfulness Tool
April 16, 2026
In our trainings for kin, foster, and adoptive families, we practice a variety of mindfulness techniques because we know that awareness helps us support children and youth who are struggling. I recently asked Ant Toombs, the keynote speaker for our upcoming Caregiver Connections Conference, about his favorite mindfulness technique. He said that it was definitely habit-stacking. Initially, I felt surprised. To me, the words, “habit stacking” sounded more akin to piling tasks on top of my to-do list than to maintaining a calm and curious sense of presence.
A bit of research told me that habit-stacking is basically about connecting a new habit to one you already do and feel good about. You can learn more about putting habit-stacking into action in this post from Stanford Lifestyle Medicine. With a little more sleuthing, I discovered that Ant is not alone in relating habit-stacking and mindfulness. In this post from The Mindfulness App, the author notes that:
Habit stacking is a simple way to make mindfulness a regular part of your day. By pairing mindfulness with activities you already do, you can turn everyday tasks into natural reminders to practice. Research shows that nearly 45% of our daily actions are habitual, making them perfect opportunities for mindfulness.
Here are a few easy ideas: take three mindful breaths after brushing your teeth, pay attention to the sound and feel of water while washing dishes, or notice the sensation of your feet on the ground while waiting in line. Zindel Segal, a professor at the University of Toronto, suggests starting your day with mindfulness by observing five deep breaths as soon as you wake up – before you even reach for your phone. During meals, try focusing on the taste and texture of the first three bites you take.
You can also turn everyday delays into mindfulness moments. Thich Nhat Hanh, the renowned Buddhist monk, suggests using red traffic lights as a cue to pause, breathe, and relax instead of letting impatience take over.
It turns out that you can also use mindfulness tools to support your practice of habit-stacking. Here’s a six-minute guided meditation to help you stick with your new habits.
- Caregiver Training & Resources – Vermont Child Welfare Training Partnership
- Podcast Library – Vermont Child Welfare Training Partnership
- Trauma Informed Practice/Parenting – Vermont Child Welfare Training Partnership
- Adoption – Vermont Child Welfare Training Partnership
- RPC + – Vermont Child Welfare Training Partnership
- VT-CWTP Publications, Annual Reports, and Newsletters – Vermont Child Welfare Training Partnership
- On-Line Learning – Vermont Child Welfare Training Partnership
