All of us have aspirational goals, whether it’s getting to the gym more, reading every day or finally learning that new skill. But beginning to practice new habits can be an uphill battle — we tend to fail because we lack the time or the willpower. That’s where habit stacking comes in — a simple yet potent technique that allows you to piggyback on your current habits to form new, positive ones with minimal effort. The method of habit stacking leverages that idea, rather than trying to cram new habits into an already overcrowded schedule, by connecting a desired new habit to something you already do consistently. Instead, it is about making tiny, impossible-to-see things, which add up to huge wins in personal progress over time.
What is Habit Stacking?
Habit stacking is founded on the concept of “after X, I will Y.” You choose a behavior that you already do on a regular basis (something you already have a habit of doing) and you pair it with a new behavior. This serves as an organic cue and automaticity, and that mental effort to just start is lower.
How to do it right
- Make A List Of Your Habits: List down everything you do on a daily basis, your morning and night routines, what you do at meal times, when you are commuting, etc and be specific.
- Pick your new habit: Choose one tiny, easy-to-start new habit to add to your life. If it’s too big, break it down (“meditate for 1 minute,” rather than “meditate for 30 minutes”).
- Create Your Stack: Gain inspiration from the “After [CURRENT HABIT], I will [NEW HABIT]” template.
Example #1: After pour my first cup of coffee, I will read one page of a book
Example 2: I will do 10 squats after I brush my teeth.
Example 3: As I sit down to eat lunch I will look over my 3 most important tasks of the afternoon.
Why It Works
- Remove Decision Fatigue: The trigger is self-contained so you don’t have to decide when or how to begin.
- Why it works:You are already moving as a result of your current habit
- Makes Habits “Invisible”: When you create new habits they feel less like work and more like a natural part of what you already do.
Ideas for Busy Millennials
- Morning: After my shower, I’ll dedicate 5 minutes to learning a new language.
- Work Break: When I close my laptop for lunch today I will stretch for 2 minutes.
- Commute: Once I’m on the train, I’ll listen to an educational podcast.
- Evening: I’ll put my phone on my charger and then write in my journal for 3 minutes. Although interacting with digital types of entertainment like a live casino online may be fun to some people, adding little healthy habits to your routine will provide you with long-term self development.
Wrapping Up
Habit stacking is a highly effective yet easy way to improve your life. When you attach new behaviors to your existing daily patterns, in a smart way, you bypass some of the most common obstacles, resistance, and lack of time and willpower. Start with a single stack, stay consistent and watch how these individual actions compound into massive wins for your journey on personal development. You’re finally ready to make good habits sticky and virtually effortless.
