Set Habits That Stick: The Power of Habit Stacking
Set Habits That Stick: The Power of Habit Stacking
New Year, new habits… but how do you ensure those habits stick for the long haul? It’s no secret that building habits can feel overwhelming. However, by using habit stacking, a simple and effective technique, you can create lasting routines with ease. Let’s dive into what habit stacking is, why it works, and how you can implement it in your daily life.
What is Habit Stacking?
Habit stacking is a technique popularized by James Clear in his book Atomic Habits. It involves linking a new habit to an existing habit you already do regularly. By anchoring your desired behavior to something familiar, the new habit becomes part of your routine more naturally.
Example of Habit Stacking:
Existing Habit: Brushing your teeth.
New Habit: Flossing your teeth.
Habit Stack: "After I brush my teeth, I will floss my teeth."
The key is to identify habits you already do consistently and pair them with new ones you want to build.
Why Does Habit Stacking Work?
Leverages Existing Momentum: Your brain already recognizes the existing habit as part of your routine, making it easier to tack on something new.
Reduces Overwhelm: Instead of overhauling your entire day, you make small, incremental changes.
Builds Consistency: Over time, the stacked habits become automatic, requiring less mental effort.
How to Create a Habit Stack
Identify Your Anchor Habits Start by listing habits you already do consistently, such as:
Waking up
Brewing coffee
Checking your phone
Sitting down to work
Preparing meals
Choose One New Habit Select a simple habit you’d like to build. Examples include:
Drinking a glass of water
Meditating for 2 minutes
Writing down a gratitude list
Link Them Together Use this formula:
After/Before [current habit], I will [new habit].
Examples:
After I brew my coffee, I will drink a glass of water.
Before I check my phone in the morning, I will write down one thing I’m grateful for.
After I sit down to work, I will take three deep breaths.
Start Small Begin with a habit that requires minimal effort. Success builds momentum for more complex habits.
Track Your Progress Use a habit tracker or journal to monitor your consistency. Seeing progress can motivate you to keep going.
Habit Stacking Examples for Different Areas of Life
Health & Wellness:
After I put on my running shoes, I will stretch for 5 minutes.
Before I eat dinner, I will prepare my lunch for the next day.
Mindfulness & Mental Health:
After I make my bed, I will meditate for 2 minutes.
Before I go to sleep, I will write down three things I’m grateful for.
Productivity:
After I open my laptop, I will review my to-do list.
Before I send an email, I will take a deep breath and check for clarity.
Personal Growth:
After I finish reading a chapter of a book, I will write down one key takeaway.
Before I turn on the TV, I will journal for 5 minutes.
Tips for Success
Be Specific: Clearly define your habit stack. Ambiguity can make it harder to follow through.
Keep It Realistic: Start with habits that take 1-2 minutes. Build on them as they become routine.
Celebrate Small Wins: Reward yourself for consistency to reinforce the habit.
Stay Patient: It takes time to solidify new habits. Progress, not perfection, is the goal.
Your Turn: Build Your First Habit Stack
Write down one habit you already do every day.
Think of a small habit you’d like to add.
Use the formula: After/Before [current habit], I will [new habit].
Example: After I take off my shoes when I get home, I will do 5 squats.
By using habit stacking, you can effortlessly build routines that stick. Whether you want to improve your health, increase productivity, or find more mindfulness, this technique can be your secret weapon.
What habit stack will you create today? Let us know in our Living Well for Life Group we’d love to cheer you on!
Make sure to download your FREE Habit Stacking Guide
Blessings,
Andrya