say one thing I’m grateful for that happened today.
Marriage. After I get into bed at night, I will give my partner a kiss.
Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take.
The key is to tie your desired behavior into something you already do each day. Once you have mastered this basic structure, you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next—a positive version of the Diderot Effect.
HABIT STACKING
FIGURE 7: Habit stacking increases the likelihood that you’ll stick with a habit by stacking your new behavior on top of an old one. This process can be repeated to chain numerous habits together, each one acting as the cue for the next.
Your morning routine habit stack might look like this:
After I pour my morning cup of coffee, I will meditate for sixty seconds.
After I meditate for sixty seconds, I will write my to-do list for the day.
After I write my to-do list for the day, I will immediately begin my first task.
Or, consider this habit stack in the evening:
After I finish eating dinner, I will put my plate directly into the dishwasher.
After I put my dishes away, I will immediately wipe down the counter.
After I wipe down the counter, I will set out my coffee mug for tomorrow morning.
You can also insert new behaviors into the middle of your current routines. For example, you may already have a morning routine that looks like this: Wake up > Make my bed > Take a shower. Let’s say you want to develop the habit of reading more each night. You can expand your habit stack and try something like: Wake up > Make my bed > Place a book on my pillow > Take a shower. Now, when you climb into bed each night, a book will be sitting there waiting for you to enjoy.
Overall, habit stacking allows you to create a set of simple rules that guide your future behavior. It’s like you always have a game plan for which action should come next. Once you get comfortable with this approach, you can develop general habit stacks to guide you whenever the situation is appropriate:
Exercise. When I see a set of stairs, I will take them instead of using the elevator.
Social skills. When I walk into a party, I will introduce myself to someone I don’t know yet.
Finances. When I want to buy something over $100, I will wait twenty-four hours before purchasing.
Healthy eating. When I serve myself a meal, I will always put veggies on my plate first.
Minimalism. When I buy a new item, I will give something away. (“One in, one out.”)
Mood. When the phone rings, I will take one deep breath and smile before answering.
Forgetfulness. When I leave a public place, I will check the table and chairs to make sure I don’t leave anything behind.
No matter how you use this strategy, the secret to creating a successful habit stack is selecting the right cue to kick things off. Unlike an implementation intention, which specifically states the time and location for a given behavior, habit stacking implicitly has the time and location built into it. When and where you choose to insert a habit into your daily routine can make a big difference. If you’re trying to add meditation into your morning routine but mornings are chaotic and your kids keep running into the room, then that may be the wrong place and time. Consider when you are most likely to be successful. Don’t ask yourself to do a habit when you’re likely to be occupied with something else.
Your cue should also have the same frequency as your desired habit. If you want to do a habit every day, but you stack it on top of a habit that only happens on Mondays, that’s not a good choice.
One way to find the right trigger for your habit stack is by brainstorming a list of your current habits. You can use your Habits Scorecard from the last chapter as a starting point. Alternatively, you can create a list with two columns. In the first column, write down the habits you do each day without fail.*
For example:
Get out of bed.
Take a shower.
Brush your teeth.
Get dressed.
Brew a cup