Is Your Habit Schedule Off?

The power of habit stacking in daily living

Some daily rituals are steeped in routine.

You get out of bed.

You brush your teeth.

You eat a healthy breakfast.

Have a good conversation with your loved ones.

Then start your working day and concentrate on the important tasks.

Over the day, you then complete other habits that positively impact your most important goals.

If you repeat the pattern often enough, it becomes automatic.

You won’t forget these steps once you start each day.

Imagine what your life would look like if you started every morning with small actions.

These actions create a chain reaction of positive effects in your entire life.

If you build new habits on proven habits, you have a better chance of turning the new habit into a routine.

You would feel more fulfilled.

You would achieve more and find a better direction for your career.

You need to incorporate dozens of small changes into your daily routine.

These habits don’t require a lot of effort.

For most of these habits, you only need five minutes or less.

And all of this is possible if you follow a strategy known as habit stacking.

I came across this concept while reading the book “Think Like a Monk” by Jay Shetty.

One routine + multiple habits = habit stacking

We all know that it takes time to integrate several new habits into your day.

But it’s easy to establish a new routine.

The idea of habit stacking is simple.

The core of habit stacking is to create a ritual out of a series of small changes you make every day.

You try to focus on a routine that only takes 15 to 30 minutes.

Within that routine is a series of actions (or small changes).

Next, create a checklist and follow it every day.

Jay emphasizes that it can help us make the most of our time.

This allows you to do two things at once.

Jay says,

“Only do this with habits that you do almost unconsciously.”

But wait a moment.

He warns us to refrain from applying the habits to focused, creative, or logical work.

So start small.

Pick one or two habits to build up first.

Expand these gradually as you become familiar with the process.

The goal is to increase your efficiency and overall well-being.

Focus on balancing.

Refrain from overwhelming yourself with a long list of tasks.

It’s not about creating a chaotic and stressful routine.

Choosing the right habits

According to Jay, choosing habits you do almost unconsciously is important.

Take a moment to think about your existing habits.

Identify the autopilot actions that can serve as a foundation for stacking habits.

Think about what you almost do with your eyes closed.

Now, let’s talk about a common habit.

Brushing your teeth.

We all do that, don’t we?

It’s a daily ritual that requires minimal mental effort.

Let’s say you want to fit a 10-minute walk into your day but often forget.

If you plan your walk directly after brushing your teeth, you are more likely to remember it.

These things are perfect for stacking habits as they’re already part of your autopilot mode.

Be intentional and mindful about this process.

Don’t just create habits for the sake of it.

Choose activities that align with your goals and values.

If you’re a book lover, make it a habit to read a few pages before going to bed.

If you’re striving for better physical health, you might want to get into the habit of stretching after your morning shower.

A common pitfall is the temptation to create too many habits at once.

This leads to overexertion.

Habit stacking formula

James Clear, author of the popular book Atomic Habits, is an expert on habits and decision-making.

He reveals the formula that makes habits stick:

After/Before [CURRENT HABIT], I will [NEW HABIT].

For example:

Your morning routine habit stack might look like this:

After I pour my morning cup of coffee, I will meditate for ten minutes.

After I meditate for ten minutes, I will write my to-do list for the day.

After I write my to-do list for the day, I will immediately begin my first task.

Or, consider this habit stack in the evening:

After I finish eating dinner, I will spend time with my family.

After I spend time with my family, I will read a book before bed.

After I read a book, I will set out my coffee mug for tomorrow morning.

Once you have mastered this basic structure, you can create larger stacks by stringing together small habits.

In this way, you can take advantage of the natural dynamics.

This process can be repeated to link numerous habits together.

Each serves as a trigger for the next.

You will maintain a habit by building your new behavior on top of an old one.

By accumulating habits, you can create a set of simple rules that will guide your behavior.

It’s as if you always have a plan for what to do next.

Final thoughts

Habit Stacking is a tool that enables you to make the most of your time.

It enables you to consciously design your daily routines and create a life that aligns with your goals and values.

Be patient, be intentional, and above all, enjoy the process of positive change.

Take a moment to reflect on your habits.

Identify those autopilot actions and explore the exciting possibilities of habit stacking.

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