What's a habit stack?
To habit stack is to stack, or attach, a desired habit to already established ones. It increases your chances at success in breaking the old and establishing the new. The more specific the steps are, the less room to wiggle out of them. For instance: after I wake up, I meditate versus after my alarm goes off, I sit up on my bed and meditate on my breath for five minutes.
Your stacks can be as long or as short as you need them to be. I’ve got some long ones, but they’re really only long on paper; see below at the end of this post. Here are examples of some short, simple ones:
If you want to remember to take your supplements every morning, and you have a solid habit of serving yourself coffee when you wake up (and you don't plan on getting rid of this habit any time soon), you have a short and effective habit stack in the making:
Before I pour my cup of coffee, I’ll take my supplements. Or...
While my coffee is brewing, I’ll drink water with my supplements.
It helps to place your supplements right next to your coffee pot and keep a cup of water next to them as well. Listen, I know.
I habit stack my entire morning and bedtime routines because I need them.
Habit stacking for flexibility
You can bet, almost every time, this is how my mornings and evenings go no matter what time zone I’m in and what crazy thing is going on in my life. I can technically do this on “autopilot,” which is how I know my habits are well established. Things may move around because my son is home from school, I’m on vacation, I’m compelled to write more that day, or I’m out late with friends one evening… but they don’t change much.
To say that habit stacking sounds a bit rigid would be akin to suggesting that since I’m on vacation, or have been working so hard, maybe I should give myself a break and skip brushing my teeth, washing my hands, or taking a shower for a little while... I wouldn’t consider dropping those things because I'd feel gross and a little bit shy and insecure from it. Same thing. In fact, as habit-stacked as I am, I experience more flexibility, flow, and good luck in my life from it. The consistent nature of habits delivers a greater sense of ease contained in its reliability and trustworthiness.
Another amazing benefit is that my habit stacks allow me to show up for myself first, which helps me show up for others without having to over-manage my own needs because they've been taken care of. Which means I can be more present. Which equates to a more joyful day. Some of the above bullet points in my habit stack take less than a minute, but they make a world of difference in priming me to experience a more connected, fulfilled life.
Habit stacking for creativity
On the days that I review my calendar and routines for the upcoming week(s), I assess how well my habit stacks are working for me, and I adjust a few things so I don’t go into full get-lost-on-autopilot mode. This may seem like a lot of time and effort put into this sort of minutia, but it ultimately saves a ton of time and energy: I don’t have to think about what I’m doing next when it matters most and when my will power is most likely to wane: right when I wake up in the morning and as I settle into bed at night. With habit stacking, I don’t exhaust myself negotiating with my mood nor with others, and as my habits become more established, the easier it all becomes. This is my sacred routine. This is my anchor.
My creative energy is reserved for when it’s time to get creative. Like writing. Or finding solutions. Or coming up with ideas on what my friend and I can do when we meet. With habit stacking, there’s time and energy to get creative because I’m not spending them figuring out how to restart my day on a better footing and shaming myself in the process.
By the time I open my laptop at 9 am, my mind is on my side, my body feels good, and I’m full. This doesn’t mean happy things happen to me all day and that I don’t experience hardship, I do. But I feel centered, willing to step forward, a little bit playful, and in my fullness.
My morning and evening habit stacks.
When I wake up, I lie on my back and place my hands on my solar plexus.
And after that…
I meditate on my breath
I get up, make my bed, then do my bathroom thing
I go back to my bedroom, sip on warm water and change into comfortable clothes
I continue to meditate
At 5:59 am, I join my community in group meditation practice for a half hour
I write for an hour (until about 7:30 am)
I exercise
I turn on my kettle and look at my schedule for today. I set my alarms for specific commitments lest I forget them.
I feed my dog Lou, take my supplements, and steep some tea
I drink tea and read for inspiration or to learn (no news or social).
I walk Lou and talk to my significant other Larry. Lou & Larry.
I shower.
I open my laptop (it’s 9/9:30 am)
Before I go to bed…I check my schedule for the next day. And after that…
I set up my meditation space for the morning including making sure I’m all set to log into my morning meditation group via Zoom. (I check the space as well as all the technical aspects)
I button up my place: lock the doors, pick things up, and adjust the lights, ending in the kitchen
I turn on my kettle
While the kettle is going, I do my bathroom thing
After I brush and wash, perfect timing, I put hot water in my thermos
I put it on my end table next to my bed ready for the morning.
I may do abhyanga and/ or take a bubble bath. Or run my feet under cold water for 3 min
I put on pjs
I say goodnight to my significant other
I turn off the lights, lie on my back and focus on my breath until I fall asleep.
Love, Savitree