Habit Stacking: Accelerate Your Self-Improvement Effortlessly

Get more done in the same amount of time

Everyone wants to be more productive. The problem is that there is only so much time in the day. Self-improvement ideas are great but often time-consuming.

The trick is to find as many opportunities for small improvements as possible that fit easily into your schedule.

Habit stacking is an easy way to do that. Habit stacking is taking one positive habit and stacking another on top of it.

Here is an example of habit stacking, which helped me become more productive.

Habit 1: The Pomodoro Technique

The Pomodoro Technique is a popular time management technique. It’s a simple process that helps you become more productive with the time that you have.

Here are the four steps that make up the Pomodoro Technique:

1. Pick one task to work on.
2. Set a timer, and work on nothing but that task for 25 minutes.
3. Take a 5-minute break.
4. Start back from step 1.

Note: Take a longer break after four rounds.

Benefit

The main benefit of the Pomodoro Technique is that it increases productivity. It does this in two ways.

1. It forces you to focus on one thing at a time. No multitasking.
2. It gives you enough breaks to avoid burnout and focus longer.

Habit 2: Micro Workouts

Micro workouts are exactly what they sound like: extremely short workouts. Finding enough time to exercise every day is the most significant obstacle people face when trying to get in better shape. Micro workouts solve that problem.

Here are the only three steps you need to complete a micro workout:

1. Set a timer at regular intervals, Ex. Every hour.
2. Select an exercise. Pick a different exercise every time.
3. Complete 5–8 reps of the selected exercise for 3–4 rounds. Rest 30–60 seconds between rounds.

Benefits

1. Breaks up long bouts of sitting.
2. Increases total exercise volume.
3. Easy to fit into a busy schedule.
4. Gives you a mental break.

Stacking Them Together

These two habits were effortless to stack. I used my five-minute breaks to complete different micro workouts. Those five-minute breaks helped keep me mentally fresh. They also ensured that I got enough physical activity regardless of how busy my day was.

Final Thought

This is just one example of habit stacking. There are endless combinations of habits that can be stacked if you get creative.

If you can find extra time to fit in new habits, great. If not, you need to find creative little ways to fit productive habits into your day.