Do you ever find yourself dreaming of new goals, new practices you'd like to fit into your schedule or simply wishing you could train yourself to form new habits?

Look no further, what I am about to introduce you to is going to be a GAME CHANGER. I present to you: HABIT STACKING. This beautiful little strategy has completely changed my life and will change yours too. So what exactly is habit stacking and how can you utilize it? Let's break it down, shall we?

The quickest way to build a new habit into your life is to stack it on top of a current habit aka a concept called "habit stacking." Due to the current habit already being strongly wired into your brain, you can add a new habit into this quick and efficient network of neurons more quickly than forming a new habit from scratch. The key to consistency is to treat a habit stack like a single action instead of a series of individual tasks. 


To use habit stacking, fill out this sentence: 

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

Let's dig into some examples! 

  • Flossing Habit: After I brush my teeth, I will floss my teeth.
  • Gratitude Habit: After I brew my morning coffee, I will say one thing I am grateful for that day.
  • Meditation Habit: After I wash my face, I will meditate for one minute.
  • Pushup Habit: Before taking a shower, I will complete ten pushups.
  • Networking Habit: After I eat lunch, I will send out one networking e-mail.
  • Taking Vitamins Habit: Before I eat breakfast, I will take my vitamins. 

When starting habit stacking, begin with ridiculously simple habits. Build your routine around habits that don’t require a ton of effort. Small wins help to build “emotional momentum” as they are easy to remember and complete. Yes, the small tasks are “no-brainers," but that is the point. Getting started with the smaller activities will eliminate the odds that you will skip a day due to feeling overwhelmed. Repetition is KEY. Try habit stacking for a minimum of 21 days. Research suggests that is the amount of time it takes to form a new habit - how fitting!

The Next Step: To begin, write out a list of your current daily habits. (Don't forget all of the small, boring everyday routines. This is where the gold is!) Then, write a second list of habits you would like to start. From there, pick a habit and stack it in the most appropriate place. Again, start out small. 

I can't wait to hear what you want to habit stack first. Happy Habit Stacking!