Habit Stack to Keep on Track
“Build routines around habits that don’t require effort. Small wins build momentum because they’re easy to remember and complete.”
Implementing micro habits is a great way to start rebuilding self-trust. After we have established one habit, it becomes easier to commit to another and another in a process called habit stacking.
Habit stacking is like leveling up of our micro habits to reestablish self-trust and self-confidence.
This tactic creates a few small actions that quickly gain momentum. Habit stacking reminds us that we can create forward motion, progress, and change in our lives.
“It’s almost unbelievable the effects that consistent incremental progress can have on your life.”
Enacting Stacking:
Below are a few examples of how stacking habits can be done throughout the day. This list— by no means exhaustive— is intended to help you form your specific habits.
Discover what works for you according to your particular interests, needs, and desires.
Morning:
Start stacking habits before you even get out of bed.
Do 2 minutes of meditation when you wake up, followed by two minutes of breathwork. Get up and make your bed, then rehydrate with a glass of water.
You just began your day by stacking four micro habits and creating momentum.
And it only took about 7 minutes!
Afternoon:
Take a brisk five-minute walk down your street while listening to a podcast. After the walk, have a five-minute stretch, followed by a minute-long cold shower.
Now you have a lunchtime or after-work routine of four easy habits that increase health (walk and stretch), expand knowledge (podcast), and push comfort zones (cold shower).
Evening:
While winding down in the evenings, introduce restorative habits like mindfully brewing a cup of tea, reading one page of a book, pulling a tarot card, and writing three things you are grateful for in your journal.
“Take a behavior you want, make it tiny, find where it fits naturally in your life, and nurture its growth.”
Stack and Track
Track your thoughts, moods, and day-to-day as you implement new habits. Be open and curious about what comes up in your life as you commit to these actions.
A few examples of questions to ask are:
What feelings arise when I perform my micro habits?
What value do I see in these habits?
Am I creating momentum and positive change?
Now that I have incorporated these habits, how am I responding to the circumstances of life?
Am I ready to add another habit, or do I feel I should remove one or more?
There are no wrong answers. We are using curiosity to honestly and mindfully explore the effects that stacking micro habits is having.
Keep Moving Forward.
Quitting drinking can seem like a roller coaster of ups and downs and loopty-loops. We’ve tried to stop and couldn’t; we’ve made rules that we don’t hold to; we feel weak and disappointed in ourselves. Over time, this pattern of behavior causes us to lose trust in ourselves.
Habit stacking will rebuild that trust. It will assist in getting us out of ruts. It will expand our comfort zones and push our boundaries, but not in a way that will overwhelm or discourage us. It is a slight nudge that will eventually cause a massive change in our lives.
