How to Build the Habit of Increasing NEAT

Turn small movements into lasting habits! 🚶‍♀️💡 Using the Atomic Habits framework, you can make NEAT (non-exercise activity thermogenesis) part of your daily routine—burning more calories without formal exercise. Start small, stay consistent, and let little actions add up to big results.

We know that non-exercise activity thermogenesis (NEAT)—the calories you burn through everyday movement like walking, fidgeting, cleaning, or standing—can add up to hundreds or even 2,000 calories per day. But how do you make moving more a natural, automatic part of your life instead of something you constantly have to remind yourself about?

To answer that, we can borrow from the powerful habit framework described by James Clear in his bestselling book Atomic Habits. Clear explains that lasting change is built on four principles: making a habit obvious, attractive, easy, and satisfying. When we apply those steps to NEAT, moving more becomes second nature.

1. Make It Obvious (Cue)

Habits start with a cue—a signal that triggers the behavior. To increase NEAT, set up visual or environmental reminders that prompt you to move.

• Keep your walking shoes by the door as a reminder to take a short walk.

• Place your phone headset where you can see it, so you stand or walk during calls.

• Put a sticky note on your computer: “Stand up every 30 minutes.”

2. Make It Attractive (Craving)

You’re more likely to stick with movement if it feels enjoyable. Pair NEAT with something you already like.

• Listen to your favorite podcast only while walking.

• Play upbeat music while doing chores.

• Turn movement breaks into family time—dance with your kids or walk with a partner.

3. Make It Easy (Response)

The easier the habit, the more likely it sticks. Don’t aim for perfection—aim for progress.

• Start small: stand while reading one email a day.

• Park a little farther—not all the way across town.

• Take the stairs one flight, then add more as it becomes automatic.

4. Make It Satisfying (Reward)

End each action with something that feels rewarding so your brain wants to repeat it.

• Track your steps or movements on a smartwatch.

• Check off each standing or walking break on a calendar.

• Notice and celebrate the extra energy or mood boost after moving.

Habit Stacking for NEAT

One of the best strategies from Atomic Habits is habit stacking: attaching a new habit to one you already do. Examples:

• “After I brush my teeth, I’ll do 10 squats.”

• “After I finish lunch, I’ll take a 5-minute walk.”

• “When I answer a phone call, I’ll stand instead of sit.”

The Bottom Line

Making NEAT a habit doesn’t happen overnight—it’s the result of small, consistent changes. By making it obvious, attractive, easy, and satisfying, you’ll naturally add more movement into your day.

Over time, these micro-movements become automatic, adding up to a big impact on calories burned, weight management, energy, and overall health.

👉 Action Step: Choose one small NEAT habit you can start today. Pair it with something you already do, and keep it so easy you can’t say no.