Building new habits requires consistent effort and perseverance. We often set ambitious goals, only to find our motivation waning after a few days. But what if there was a simpler, more enjoyable way to achieve our goals and stick to our new routine? Enter: habit stacking.
What is Habit Stacking?
Habit stacking is a simple technique that involves linking a new habit to an existing one. Instead of trying to force yourself to do something new from scratch, you build on something you already do consistently that works for your lifestyle. Here’s the basic formula to a stack:
After/Before [Current Habit], I will [New Habit].
For example:
- After I wash my face, I will meditate for 5 minutes.
- Before I eat breakfast, I will drink a glass of water.
- After my lunch break, I will go for a 10 minute walk.
- Before I get ready for bed, I will lay out my workout clothes for the next morning.
- After I finish my morning coffee, I will read for 15 minutes.
Tips for Effective Habit Stacking
By following these tips, you can increase your chances of successfully building new habits and achieving your goals through the power of habit stacking.
- Identify a strong existing habit: Select a habit that you perform consistently and automatically, such as brushing your teeth, drinking coffee or making the bed.
- Keep it simple when choosing a new habit: Start with small, achievable habits you want to add to your routine.
- Create the stack: Formulate a clear “If/Then” statement. After [Current Habit], then I will [New Habit].
- One habit at a time: Avoid trying to stack multiple new habits onto a single existing habit. Focus on mastering one stack before adding another.
- Track your progress and review regularly: Use a calendar or journal to monitor your progress and stay motivated.
- Be patient and persistent: Building new habits takes time. Don’t get discouraged if you miss a day or two. Simply get back on track and keep stacking!
The bottom line
Habit stacking is a simple yet highly effective strategy for building new habits. By leveraging the power of existing routines, you can make positive changes in your life with minimal effort. What are some habits you’d like to stack? Share your ideas in the comments below!
Keep track of your new habits and current to-do’s with my favorite digital weekly task planner.
Howe to Health 
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