When it comes to implementing better habits into your routine, action often fails to match intention. You start out well enough — staying off your phone before bed, doing daily exercise — but before long, you’ve been busy, had other plans, forgotten for a few days, and you’re back to your old ways. So, if you want to make it stick, you should try habit stacking.
Jump to:What is Habit Stacking?
Rooted in behavioural psychology, habit stacking is a simple, easy way to integrate a new habit into your existing routine by “stacking” it onto a pre-existing habit, giving you the best chance making sure the habit sticks for good.
Imagine this scenario… you want to drink more water but you don’t feel thirsty so keep forgetting throughout the day.
To help make it stick, build it into your routine by doing it alongside something you already do. So, while you’re waiting for your morning coffee to brew, drink a glass of water. You may have to consciously remind yourself the first few times, but soon enough it’ll become second nature.
How Useful is Habit Stacking?
Habit stacking is a really useful technique because instead of creating a new routine from scratch, you add to already established behaviours, making it easier to integrate positive changes into your daily life. It’s very much the case of working smarter, not harder.
How to Master Habit Stacking
Start small
Begin your habit stacking journey with small steps rather than a huge leap, gradually introducing new behaviours rather than many at once.
Identify easy prompts
Look at your existing routine and determine which habits are best suited to serve as cues for new habits. The more similar the two habits are, the better suited they are for each other.
Find some habits inspo here:
50 Healthy Habits To Make Your Life Easier
All to make your life easier.
Be specific
Precise goals are better than vague intentions. So, instead of generally aiming to exercise more, go for a 20-minute walk after lunch.
Track your habits
Keep a record of all the habits you integrate into your routine to monitor your progress and help keep you accountable.
Stay consistent
To make the habit stick, you must follow the same routine. Day in, day out, keep up the habit, and that should mean it lasts.
Time blocking
Habit stacking is an effective method for your daily routine. By linking new habits to things you already do, you simplify the process and give yourself the best chance of lasting success.
But even your existing routine can go by the wayside when you’re having a particularly busy day, week or month. That’s where time blocking can come in handy. Martin Wikfalk, founder of The Mindfulness App, breaks it down.
“Time blocking is a productivity technique where you divide your day into distinct blocks of time, each dedicated to a specific task or activity. This method helps you manage your schedule more effectively by assigning clear timeframes for your non-negotiables, the things that matter most to you.
“This means that you can work to achieve everything that you want to, both personally and professionally. And once you’ve got your time blocking ironed out, you can then incorporate habit stacking. For help with time-blocking and even health tracking, we recommend using a digital tool such as The Mindfulness App.”
Take Home Message
Time blocking and habit stacking, a match made in heaven if you’re looking to prioritise your habits and your routine — even when life has other ideas.
No one is saying it’s simple... developing new habits and implementing time blocking can take time, so be consistent, stay committed, and you’ll get there.
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