Inthis article we will learn
* What is habitat stacking?
* How to start habit Stacking?
* Examples of habit Stacking.
* Additional tips to build habit Stacking.
"Habit Stacking: 97 Small Life Changes That Takes Five Minutes Or Less" a self help book written by S.J.Scott in the year 2017 highlighted this concept. Later on James Clear wrote a book "Atomic Habits." He also highlighted the importance of this concept.
Habit Stacking is adding a new habit you want to adopt to by attaching it a pre-existing habit. Adding a new habit before or after an existing habit makes easier to incorporate the new habit into our routine. Like drinking a warm glass of water before brushing teeth.
We all want a better version of ourselves. We all want to good health, good career, good family-life. For all this to happen we make goals and is often derailed. We all aspire for good health, good job, good relationship. We all want growth but end up not doing following goals we set.
* Why do you not do it?
Because tasks looks tedious, boring and unrewarding. Our mind keeps procrastinating things that looks unpleasant and painful to us. We also tend to avoid taking to a new habit because we feel like we donot have time.
Exercising an hour a day may seems an impossible task if you do not do any before. But walking 10 minutes a day or doing 10 push ups a day is very much doable.
Habit Stacking will help you make al plans and follow them. The beauty of this technique is you donot need motivation everytime. After doing a particular task for a significant number of days it will naturally become part of your routine. This tool will ecencially lower the consumption of your will power.
* How to start habit Stacking?
Everytime we make goals we end up giving it up in next few days. Keeping up will the task consistently becomes a major challenge. With the of habit Stacking achieveing goals becomes easier and smoother.
Here are few steps one can follow to start habit Stacking
* Enlist existing habits and routine!
Before starting anything new it is very important that we know our present self in and out. Observe yourself thorough out the day. Note down all your present habits and behaviours. This will allow you know yourself better. Once you identify all your patterns it is now time to incorporate a new change to your routine.
* Ask questions to yourself !
We keep questioning others all the time. Develop a habit of questioning yourself. This way you will become more aware of your own thoughts, emotions, feelings.
More questions to ask:
* How do I start my day?
* What I do daily?
* What new habits need to be incorporated in my routine?
* How do I feel at the different times of the day?
* What was a last habit I incorporated in my routine ?
* How long did it last?
* Was a new change in my routine any helpful?
* Have a specific goals
Be very specific with your targets. Set a goal that is time-bound, spacebound. For example you will walk for ten minutes after dinner on your terrace. This will bring clarity that walking is for only ten minutes only and on terrace. You will not sit wondering how long you have to walk and where. When you have less decisions to make before carrying out a task it is less fatigued. Thus it is more likely to complete the task.
Let's see a few examples people have followed through habit Stacking:
When you wake up in morning I do deep breathing this improves your metabolism and prepares you for the day ahead.
* After brushing my teeth in morning I will eat an apple to maintain good health.
* Before sleep I will write my gratitude journal where I will thanks universe for giving me such a wonderful life.
* With morning tea I will read my newspaper to remain aware of the happening in and around the world.
* Walking while talking on phone.
Few minutes tips and tricks:
* Use two minute rule
* Prepare a to do list
* Block your time
* Priorities your tasks
* Take accountability
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