Since the inception of the pandemic, many of us have been left depressed, yet determined to be the best versions of ourselves. Attempting to build new habits and eliminating bad ones have been a struggle for the past two years, but this method has been the most effective solution yet!
I was introduced to Habit-Stacking in James Clear’s New York Times Best-Seller Atomic Habits, where he stands firm on the position that small, tiny habits can lead to enormous, measurable results in the long-term.
Habit-Stacking is the idea where you pick up a new habit after or before an existing habit, not the typical method of pairing it with a particular time and location. It is a way to train your brain with a fixed routine to continue doing the habit over and over again. Clear mentions that there are systems and goals – Habit-stacking is a system. The purpose of setting goals is to win the game, while the purpose of building systems is to continue playing the game. Furthermore, it means that systems are the process to continue the habit and keep the ball rolling.
The equation is as follows: “After I [CURRENT HABIT], I will [NEW HABIT].”
This is the general equation, but there are others that can also fit in the category of stacking habits. Other equations include:
“Before I [CURRENT HABIT], I will [NEW HABIT]”
“After [NEW HABIT], I will [REWARD MYSELF]”
Building New Good Habits
Using these equations have been beneficial to me, and below are just a few examples:
I have always been immersed with the sound of taking a cold shower. After doing it for a few times, I can definitely tell you that its horrendous during the shower, but extremely relaxing when you’re done – this is because you feel the blood circulating through your body.
After I wake up in the morning, I will take a cold shower.
I have always wanted to start the habit of reading books about leadership and self-improvement. At the same time, I enjoy drinking my cup of coffee every morning.
After I take a cold shower, I will read a book in the morning. Then, I will drink my cup of coffee as a reward
You see what I did there? Habit-Stacking in a chain of events to help me create a productive day. Voila!
Wake up from bed
Take Cold shower
Read a Book
Drink your Coffee
The excitement of 2 and 3 is developed by craving for 4. By outlining these events, my health in the long-term would be significantly better than my previous routine:
Wake up from bed
Drink Coffee
Research shows it only takes between 21 and 40 days to develop a habit, so what may look like a jumbled and unachievable list now could be your morning routine in three weeks time. By putting in the use of habit-stacking, the process of achieving your dream goals can be faster than what you ever thought!
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