Will Durant said that you are what you repeatedly do. Habits have been proven to be efficient in creating positive change. The challenge is breaking the bad one and adding new habits. You can set yourself up for success by habit stacking or stacking habits. This involves taking small actions and linking them together to form a routine. Habit stacking allows you to make small changes which in turn lead to huge changes in your life. In habit stacking, performing the routine is key. The routine should consist of habits that flow simply. Repetition helps you build habits. The 8 steps below will help you create a habit stacking routine.
Choose a Time and Location
A routine is built around a specific time of day, location, or both. Here are a few examples:
- At home in the morning
- While working out at the gym
- While traveling
- During your lunch break
One Routine at a Time
You will be more motivated if you take on one routine at a time. Build one for a month then you can make whatever additions or changes you want.
Start with “Small Wins”
Where can you reap benefits from small wins? These areas can be divided into seven categories:
- Health/physical fitness
Come Up with a Logical Checklist
A small checklist of actions and habits will help you accomplish individual habits. The habits should flow seamlessly and work together.
A Reason “Why”
Behind every action, have a good reason to keep you from quitting. For some people, habit stacking techniques help create time for their families.
Doing nothing is easier than doing anything. Experts recommend letting other people in on your progress for accountability.
Have Small, Enjoyable Rewards
Award yourself when you complete a month, week or even a day of routine. The rewards should be small and have a positive impact.
Focus on Repetition
When you repeat a routine, your muscle memory grows. Focus on repetition especially on the first 30 days.
Dealing with Habits Stacking Challenges and Disruptions
Expect slipups, disruptions and setbacks. What will you do when they arise? How quickly can you get up and get back on track? Check out these awesome strategies that can help you tackle your disruptions and go back to habit stacking: Have an if-then plan you cannot avoid disruptions. When these triggers occur, you need to have a plan. Do not allow them to discourage you. Forgive yourself and get ready to go on. Know your triggers: for you to create the plan, you must know what triggers you. Triggers include your bad habits and distractions that cause you to slip up. Reduce your expectations: when you exert too much pressure on yourself, you can have a negative reaction. Focus, instead, on the minimum while still concentrating on the most important habits. Start small (again): it can be discouraging to start over. However, that is what success is all about.
“All our dreams can come true if we have the courage to pursue them.”
– Walt Disney