Finding ways to maximize your time and effort is key when it comes to creating new habits around your health and wellness. Habit stacking is the perfect solution to save both time and effort as well as ease in initial implementation. What is habit stacking you ask? It’s a concept that involves linking new habits to existing ones to create a routine that ensures tasks are completed effectively. Incorporating habit stacking into your daily life translates into you making the most of your time while simultaneously building a foundation that supports your goals and aspirations.
Why Habit Stacking Works:
Habits are formed through repetition and consistency so habit stacking works because it bundles tasks together into a daily routine that over time gets done without much thought.
For example: I get up, I go to the bathroom, I let my dogs out, and I start a load of laundry while the dogs are outside doing their business in the fenced in yard. My laundry gets done first thing in the morning because I have a routine in place that I don’t even think about anymore. I was having trouble getting laundry done because I was at work all day and the kids had activities at night. I started doing it this way so at least one load was done before I had to leave for work every morning.
New habits can be hard to create on their own. We are creatures of habits and starting something new (or switching things up) goes against our natural inclination. By linking a new habit to an established one, you leverage the existing neural pathways in your brain, making it easier to adopt as well as maintain this new behavior. This method helps to create a seamless flow in your daily routine, allowing you to accomplish more without feeling overwhelmed. As you get used to it you can string multiple things together to create even more effective and time saving routines.
How to Implement Habit Stacking:
To implement habit stacking effectively, follow these simple steps:
1. Identify Existing Habits:
Make a list of your current habits. List both productive and unproductive habits to get the full picture and to fully understand what you are working with. This will help you pinpoint where new habits fit in naturally.
2. Define New Habits:
Determine what new habits you want to adopt to enhance your life and health. Whether it’s reading for 30 minutes each day, exercising consistently, or practicing mindfulness, be clear about your objectives.
3. Create Stacks:
Pair each of your desired new habits with existing ones. Preferably well-established ones. For example, if you want to read more, you can stack it with your morning coffee routine or after you brush your teeth and are heading to bed for the night. This way, you create a trigger that prompts the new behavior.
4. Start Small:
Begin with one or two habit stacks to avoid feeling overwhelmed and start with small increments of time for a habit such as reading. Say 5-10 minutes until you become consistent. You may want to do more but the point is to show up and do at least 5-10 minutes until it becomes consistent. Once these become ingrained in your routine, gradually add more stacks to further optimize your time and effectiveness of your routines.
Benefits of Habit Stacking
By incorporating habit stacking into your daily life, you can experience a range of benefits. These include:
1. Improved Time Management:
Habit stacking helps you make the most of your time by efficiently combining tasks and activities.
2. Increased Productivity:
By streamlining your routines, you can accomplish more in less time, boosting your overall productivity.
3. Consistency in Behavior:
Habit stacking promotes consistency through repetition.
Habit stacking is a powerful tool that can change the way you manage your time and therefore your effort. By integrating new habits into your existing routines, you create a foundation that supports your goals and aspirations. Start small, stay consistent, and watch as habit stacking transforms your life for the better.
For even more on habit stacking and other habit tips and tricks I highly recommend the book Atomic Habits! Ready to challenge your habit stacking skills? Check out the Healthy Makeover Challenge and join my waitlist!
Wishing you much love, health, and happiness,
Christine
