How to Use Habit Stacking to Save You Time and Energy
Creating a ritual is key to your success.
Creating a new habit is not easy but “stacking” your desired habit between activities that are second nature increases your chances of success. One habit becomes a cue to do the next thing.
There are several times of day when you probably have an existing routine.
- Morning/wakeup routine
- Beginning of your workday
- Lunch period
- End of your workday
- Evening/bedtime routine
Does your desired habit fit into one of these time periods? If so,
- Make a list of all the activities you do during that time.
- Decide where to insert your new habit.
What would be a natural cue to signal your desired habit?
If you don’t have the right trigger, you won’t naturally flow into the new activity.
I have never regularly taken vitamins. I’ve been trying to do better over the last few years but would often forget. I never miss my morning coffee. ☕️ A few months ago I moved my vitamins to the same cabinet with the coffee mugs. Now, each morning when I pour my coffee, I get out my vitamins for the day.
Taking my vitamins each morning became a habit because
I attached it to something I did without fail.
Changing the location of my vitamins and the cue to remember them resulted in success.
The more specific you are, the more successful you will be.
Saying, “I will take my vitamins at breakfast.” didn’t work for me because I didn’t remember to get them out of the cabinet. I was successful once I attached it to a specific event.
This can also be accomplished in reverse - putting the desired habit
before an existing one.
I
need to stretch when I get up in the morning and I
want my morning coffee, so…
before I pour my first cup of coffee I will spend 10 minutes stretching.
The satisfaction of the reward
motivates me to accomplish what I don’t want to do.
As you continue to stack habits you will develop a morning ritual, an evening ritual, and other rituals throughout your day. They will build on each other and simplify your life - saving you both mental energy and precious time.
A few helpful hints for habit stacking:
- If you are trying to create a daily habit, make sure you attach it to another daily habit and not something you only do a few times a week.
- Only add 1 new habit at a time.
- Make your habit cues specific.
- Connect an action you need to do with something you want to do.
I’d love to hear how you use habit stacking to simplify your day. Please comment below and share what is working for you.
Y'all have a great week!
Renee'
