We all are slaves to our habits!!!!
i would like to share one of my habits which I was wanting to bring in my daily routine. i have heard if we repeated to a particular action again and again it turns into a habit.
.......but my bad luck I was so inconsistent to do it.
The new habit I wanted to bring in was .....MORNING WALK. Sometimes I was late to get up
,sometimes late nights working. one or the other reasons I was procrastinating.
then found a book......it said something about habit stacking which was very new to me. I just read it and decided to apply from the next day.
I got up next morning, I generally have habit of taking tea after brushing but i did what I read and acted upon. After brushing instead of going to the kitchen I went out for a walk and had tea after coming back
....second, third, fourth , fifth day also passed, I was consistent in doing so.
thrilled I was!!
what I read Habit stacking......
Habit stacking is a way for building new habits by linking them to existing habits. It makes it easier to adopt and maintain. Instead of trying to form a new habit from scratch, just "stack the new habit you want to cultivate onto something you're already doing regularly. By linking a new habit with an existing one, there is an advantage of the established momentum, making the new habit more automatic over time.
How Habit Stacking Works:
- Identify an existing habit: This is something you do consistently without thinking, like brushing your teeth, making coffee, or checking your phone in the morning.
- Choose a new habit: Select a new, small habit that you want to develop, such as drinking more water, meditating for 5 minutes, or reading a page of a book.
- Stack the new habit onto the existing one: After completing the existing habit, immediately follow it with the new habit. The idea is to use the existing habit as a "trigger" for the new one. For example:
- After I brew my coffee in the morning (existing habit), I will drink a glass of water (new habit).
- After I brush my teeth (existing habit), I will meditate for 2 minutes (new habit).
- After I eat lunch (existing habit), I will write down 3 things I’m grateful for (new habit).
Why Habit Stacking is Effective:- Triggers automatic : The existing habit serves as a trigger for the new habit, making it easier to remember and follow through with the new behavior.
- Builds on consistency: You're more likely to stick to a habit if it is part of a routine you already follow.
- Minimizes decision-making: Since the new habit is paired with an existing one, you don't have to think about when or where to do it; it naturally fits into your day.
- Leverages small changes: Habit stacking focuses on small, manageable changes, which are easier to maintain and build up over time.
Example of Habit Stacking Formula:- After [existing habit], I will [new habit].
Examples:- After I sit down at my desk (existing habit), I will write down my top three tasks for the day (new habit).
- After I finish dinner (existing habit), I will take a 10-minute walk (new habit).
- After I turn off my alarm in the morning (existing habit), I will do 10 push-ups (new habit).
By using habit stacking, a positive routine in a more seamless and sustainable way can
be made.
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