Doctor Amir Khan, an NHS GP who regularly appears on BBC Breakfast and ITV Lorraine, has shared how a simple 10-minute lunchtime walk has transformed his working day. Speaking on his No Appointment Necessary podcast, the doctor described the habit as life-changing and encouraged others to adopt it.
What is habit stacking?
During the podcast, Dr Khan was asked about the medical definition of habit stacking, a term popularised by author James Clear in his bestselling book Atomic Habits. Dr Khan explained: "It's just habit forming. So what habit stacking is is finding something that you do already every day right, so it could be brushing your teeth or it could be a walk that you do every single day, and adding another little habit into that so you don't forget."
He gave an example: "Say every morning you like to have your morning coffee. Perhaps as a new habit you go outside and get some natural daylight with your morning coffee, and that will be good for your body clock, your internal rhythm."
The 10-minute lunch break rule
Dr Khan revealed that he has applied this principle to his own routine while working long hours at his surgery. He said: "If you are at work all day long, like I'm in the surgery all day long, one thing I've done now - and I insist on this and it has changed my entire life I would say - I go for a 10 minute walk at lunchtime."
He stressed that the walk takes priority over other tasks: "It doesn't matter how busy I am. Once I've done my morning clinic, I don't care how many referrals I've got, how many letters or blood results I've got waiting, they can wait for 10 minutes."
Dr Khan added: "I will go around and walk for 10 minutes and I've added that into my lunchtime routine."
Why the habit works
Although the term habit stacking is relatively new, Dr Khan noted that the underlying idea has been around for a long time and is based on how our brains respond well to routine. By attaching a new behaviour to an existing daily action, people are more likely to remember and maintain it.
The doctor's advice offers a practical way for office workers and busy professionals to incorporate physical activity and natural daylight into their day, even when time is limited.
