Habit Stacking 101
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What Is Habit Stacking and Why We Should All Be Doing It
In the hustle of daily life, forming new habits can often seem difficult. However, there's a strategy that simplifies this process by building on routines we already have—habit stacking. But what exactly is habit stacking, and how can it transform our daily lives?
Understanding Habit Stacking
Habit stacking is a simple and effective method of behavior change introduced by S.J. Scott in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. The principle is to take advantage of the small routines you already have in place by adding new habits to them. By linking a new behavior to an existing one, it becomes easier to incorporate it into your daily routine without feeling overwhelmed.
The Science Behind Habit Stacking
The effectiveness of habit stacking lies in its ability to tap into the power of your brain's natural ability to form associations. When you connect a new habit with an established one, the brain starts to anticipate the new action as a part of the routine. This reduces the effort required to remember and perform the new habit, making it more likely to stick.
Examples of Habit Stacking in the Morning
The morning is a powerful time for habit stacking because it sets the tone for the rest of the day. Here are some practical examples of how you can incorporate habit stacking into your morning routine:
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Make the Bed and Oil Pull: If you don't know what oil pulling is, it's time to learn. Oil pulling is a centuries old health practice that involves swishing oil in your mouth for 10-20 minutes in the morning to prevent tooth decay, bad breath, dry mouth, and cracked lips. So next time you're getting ready to do a couple morning chores, put a spoonful of coconut oil in your mouth and swish!
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Meditation and Red Light: Try pairing your morning mediation with some red light exposure- if you have to sit there anyway you might as well make the most of your time, right? Red light can reduce redness, acne scars, wrinkles, and overall improve the skin's appearance.
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Walking and Emails: Getting your daily steps in can be a daunting task, as is checking your email inbox. Setting aside time to check your emails while you're taking a walk in the sunlight or on the treadmill is a productive way to get both done.
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Coffee and Journaling: If you have time in the morning, try adding five minutes of journaling to your morning coffee sesh. A mindfulness practice in the morning can help align your day with your intentions.
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Breakfast and Planning: As you eat breakfast, take a few minutes to review your schedule and set priorities for the day. This can help you feel organized and focused.
By incorporating these small habits into your existing morning routine, you can start your day with a sense of accomplishment and purpose.
Why You Should Start Habit Stacking
Habit stacking is a powerful tool for personal growth and productivity. It allows you to seamlessly integrate new habits into your life, making the process of change feel less overwhelming. By starting with small, manageable changes, you can build momentum and gradually take on larger goals.
Habit stacking is more than just a tool for habit formation; it's a way to enhance your daily life by maximizing the routines you already have. Why not give it a try and see how it can transform your mornings—and ultimately, your entire day?
