avatarJose Montanez



Habit Stacking: The Building Blocks of Personal Growth

Start by making small changes in your life

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In his book “Atomic Habits”, James Clear introduces the concept of habit stacking. This is a simple yet powerful technique. You add a new habit to an existing cue or action. This makes it easier for you to adopt and maintain. For instance, let’s say you want to start stretching more. You can add a stretching routine while you brew your coffee in the morning. Instead of getting on your phone, you can stretch. Over time, you will associate making coffee with stretching. Congratulations! You formed a new habit.

So make your habits obvious and visible. This reduces friction and makes it easier for you. For example, if you want to drink more water, have a bottle on your desk. This visual reminder will cue more drinking.

Make your habits attractive. This associates positive emotions. If the habit makes you feel good, you are more likely to pursue it. It’s the pleasure of the reward that keeps you coming back to that behavior. So make it appealing and satisfying.

Make your habit easy. The easier a habit is, the more likely you are to stick with it. Break down your habit into smaller steps. For example, let’s say you want to read more. Start by reading one page a day instead of 10.

“We are what we repeatedly do. Excellence, then is not an act, but a habit.” — Aristotle

About Jose


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