Habit Stacking
We all have habits and routines that constitute our daily lives. Some improve our productivity while others pose a detriment to us. Pressing snooze, waking and doom scrolling, or immediately jumping out of bed at the first alarm bell…these are all habits and when done over and over they become part of our routine. Whether that’s a good thing or not, our day to day tendencies add up over time to either help us live a more fulfilling life or one that keeps us treading water to keep up.
In this blog post, we will take a look at how we can layer some of our daily routines to create positive habits making for a more purposeful day.
What is Habit Stacking?
In the quest to make the most out of our routine and enhance productivity, enter habit stacking. The strategy of habit stacking, popularized by James Clear’s book “Atomic Habits,” allows us to take routine practices and attach positive systems to them. As creatures of habit, linking a new habit to one we already do, the effort to remember and perform it will be diminished, thus creating a greater likelihood that we will continue.
To give a quick example of habit stacking, think of a time of day and a routine you consistently implement. For instance, if making the bed is already part of your morning routine and you are looking to incorporate 3-5 minutes gratitude into your day, you could stack the new habit of saying what you are grateful for while making the bed. When you stack this new practice on an existing one, it will be easier to remember and more likely that you will complete it. Overtime, you will begin to see these two activities as linked to each other and the new habit will become as routine as the old one.
Why Habit Stacking is a Hack that Works
Our brains are hardwired to search for and follow familiar patters. Which is why we typically thrive on structure. When our brain recognizes routine patterns, it removes the decision making from the equation, allowing us to burn fewer mental calories figuring out what to do next, so we are more likely to follow through on the new habit.
As you begin to see your success with habit stacking, you will also gain positive momentum of change. This positive feedback loop will encourage you to keep stacking more beneficial habits into your day.
How to Get Started with Habit Stacking
Think about a routine that you do each day……
• Skin care
• Take a shower
• Drive to work
• Brew coffee or tea
• Sit at your desk
Now think of a positive behavior you can do/ attach to that habit
• Say affirmations
• Meditate
• Read
• Listen to a motivating podcast
• Practice breath work
• Talk to, call, or text a family or friend member you haven’t spoken to in a while
Stack It!
Now it is time for you to start attaching a new habit to an existing one, like layering icing onto a cake. Take time to consider the habits and how they will complement one another. For example, if you would like to start saying affirmations to yourself or perhaps your kids, the car ride to school could be a great time to do this. Taking the time when you and your family are all together with limited distractions could make a great time to speak aloud thoughts that align with your beliefs and values.
Keep it Up!
Stay consistent and continue to show up for yourself and the new habit(s) are you trying to create. When you are first beginning, you may want to leave yourself post-it notes as a little reminder of the habit you want to implement. However, with daily repetition, you will begin to own the new habit, making it just another part of who you are.
The Long-Term Benefits of Habit Stacking
Habit stacking is an intentional strategy that builds a lifestyle which nurtures productivity, self care and personal growth. It may seem like a small change(s) in the beginning but once you develop these new routines, you will begin to look for other ways to level up your life. Small changes overtime, lead to profound improvements in your productivity and quality of life.
After a while you can start to chain together habits:
• Here’s one of mine! In the morning, I will get out of bed when the first alarm goes off. I will hydrate with celery juice or mineralized water while I say affirmations to myself. As the shower heats up, I will dry brush. While in the shower, I will make a mental list of the top three most important things I need to do today. And so on.
• As you really start to own your new habits, you may begin to look towards setting yourself up for future success by prepping for your routines in advance.
• For example- Before bed, I will set up myself up for a successful morning routine by laying out my clothes, prepping my coffee, and having the lunches made the night before.
Conclusion
Now is the time to evaluate your daily routines and set expectations of ways that you can positively improve them. Habit stacking makes this change easier by taking existing routines and attaching a new and effective habit to it. Give habit stacking a try and see how you can level up your life (:
