Build new habits by taking advantage of old ones
Does staying consistent with habits feel impossible? Have you tried starting a habit like getting up at 5 AM, reading a book each month, or meditating? You start motivated, all hyped up, and then… you find yourself struggling to follow through?
Let me share a simple but very useful trick that will make sticking to your habits effortless: habit stacking–>You can build new habits by taking advantage of of old ones. But here is the trick: connect one habit with an existing one. Every time you finish a habit, that becomes your signal to start the next one. This is called habit stacking.
For example: after brushing your teeth, read one page of a book.
Or each morning, after having your coffee, write down the three things you absolutely need to achieve that day.
Or after taking off your shoes from work, immediately change into your workout clothes and start exercising. Or after sitting down for dinner, say something you are grateful for.
Probably, you already have very strong habits and connections that you take for granted every day. For example, your brain is very efficient at remembering to take a shower every morning… and the same goes for thousands of other daily habits.
The truth is, starting a habit isn’t the hard part—it’s sticking to it that trips most of us up. But there’s a hack that can help: linking a new habit to something you already do automatically. Let’s explore how habit stacking can transform the way you approach routines.
Why Habit Stacking Works
Think about it: your brain is already wired for certain patterns and routines. You don’t need to remind yourself to brush your teeth or brew coffee in the morning—it’s automatic. Habit stacking works because it takes advantage of these strong, existing connections in your brain.
For example, showering every morning or opening the curtains when the sun comes up are habits you perform without a second thought. By attaching new actions to these well-established routines, you’re much more likely to stick to the new behavior.
Turn Your Habits Into a Powerful Chain
Habit stacking eliminates the need for motivation. Instead of relying on sheer willpower, one habit effortlessly triggers the next.
Let’s say you want to start journaling but can’t find the time. Pair it with something you already do, like drinking your morning coffee. Before you know it, writing down your thoughts will feel as automatic as reaching for your mug.
It’s not about creating an entirely new routine overnight—it’s about weaving small actions into the rhythm of your day.
Habit Stacking Ideas for Your Day
- After drinking your coffee, write down three tasks to accomplish.
- After brushing your teeth, listen to a short motivational podcast.
- After sending an email, take a moment to stretch or drink water.
- After finishing a meeting, write the follow-ups in your Notion.
- After walking through the door after work, set out your workout clothes for tomorrow.
- After dinner, take a few deep breaths and reflect on something you’re grateful for.
- Before going to bed, read a page or two of a book.
Remember, each time you link a habit, you are reinforcing neural pathways that make the behavior more automatic. The more you stack, the more your brain effortlessly adapts, making consistency second nature. It’s not magic, but it helps a lot!!!!
If you want to learn more about this, read Atomic Habits: Tiny Changes, Remarkable Results:
Thank you for reading 🙂
