Habit Stacking - Create Your Perfect Routine
ฝัง
- เผยแพร่เมื่อ 25 มี.ค. 2019
- Forming and creating new habits can be quite challenging. But it's even harder to build a consistent routine.
In this video I'll be talking about habit stacking and how it can help you.
I've used this technique to turn reading and piano playing into a habit, which are now both part of my daily routine.
And after this video you should be able to do the same for your desired behaviors.
So how can you use habit stacking?
Firstly, you need to identify a current habit that you do every single day.
Secondly, you add or "stack" a new habit on top it.
You do that by using the stacking formula, which looks like this:
After [CURRENT HABIT], I will [NEW HABIT].
Once you master the basics of habit stacking, the next step is to start stacking your stacks. Basically you chain numerous habits together, each one acting as the trigger for the next. This step will allow you to create an actual routine for yourself.
Habit stacking can feel overwhelming at first. However, once you get started and do it a few times, it’s not as hard as you think.
The key to success here is to start with small expectations, slowly build up the habit of completing your routine, and then add more tasks once you’re consistent.
Happy habit stacking!
Images © Piers Baker www.svgdoodlewhiteboard.com
#habit #stacking
I've watched too much self improvement youtube videos that I ended up its my only consitent habit 😅😭
Same here bro. Sadly
That defeats the purpose doesn't it...
Dang.... So true
So... you don't wash your hands after you go to the bathroom?
😂😂😂😂😂
I watched so many videos about habits but this is actually the best one
Ivan Saw agree!
true
I agree!
you made it a habit to watch habit YT videos.
Agree
I took the time during the last weeks to just spend a couple of minutes to visualizing my goals just before I get out of bed and before I go to sleep. At some point it got automatic and now I'm visualizing much more easily and more vividly than before. Now just have to look for a new habit to stack on this one. :)
Awesome man! Do you visualize the process or something else? And what are those goals if I may ask?
@@BetterThanYesterday I have the process in place, so I mostly visualize the end goal. The goals I am focusing on are mainly 2 right now. Launch a number of successful products and services that will help others improve and through the process earn enough to quit my job and at the same time save 100k. :)
i'll actually try that :) it sounds interesting
@@FearlessDreams Wow, they are terrific goals! Only 2 is a good # bc they support each other, & focusing on too many can be overwhelming & disappointing. Best wishes!!
@@elizabethwelkie3628 true :)) I've tried more but it feels like I overdo it.
if your having trouble starting close your eyes, invision one thing you want to achieve, countdown from 5 & get up on 1. this has greatly improved my productivity! Mel Robbins is great at explaining the science behind this.
Habit Stacking: After [current habit] I will {New Habit}. This is brilliant!
Honestly this is the most simple and easy way to start a new habit I have come across. Thank you for the amazing idea
After I order 2 for 1 pizza on Tuesday, I do 100 pushups before the delivery. Please don't judge me.
You're going to need the pizza to heal your arm muscles.
Vicki S Nemeth It's better sleep and eat healthy foods.
Two pizzas for 100 pushups, not being judgemental, that's just a lot of reward for not much work(-out), bro.
Great job!!
Still better than 0 pushup ;)
After I procrastinate by watching a better than yesterday video, I will do two minutes of something productive
These are very well done videos. Most stuff like this, people sound like salesman. You have a nice methodical approach. This helps people feel like they are learning not being talked at.
00:37 I actually don't have a single healthy habit. I know it sounds strange, but I really don't. This video inspired me to get started. I plan to start tomorrow with building 2 habits: drinking 18 oz. of water within 30 minutes of waking up every morning and putting the bottle of water on my nightstand the night before. The only way I will be able to do this is by having an accountability buddy. I need that interaction so that I can support someone who has similar struggles and they support me.
People really underestimate the power of habits. Thank you for this great video, man.
Acknowledge and recognize the bad habits and convert it into a good habits, i like it
When I was a small kid this made me start brushing my teeth consistently, because I started brushing after the shower. This does work!
I've never heard a better idea about this topic
thank you! as someone who barely had any consistency in their life, routines are a tough struggle. your video on mini habits jas helped me a lot and this is also so valuable to me. 😊
Thank you!
I've used something similar in the past:
I was working in a hot climate (Florida) and was concerned about dehydration.
I'm a smoker.
I've decided that I can smoke as much as I want, provided I drink some water before I light the cigarette.
Say, 20 cigarettes per day, 100ml of water each time = about 2L! :)
More than 10 years later and away from that work and area - I still drink as soon as I light up (it moved to drinking after lighting up).
If, instead of water, I'd choose Tequila - I'd be an alcoholic or worse... :)
While watching the video, I became aware of multiple stacking of habits that I do, some are not positive - I'll work on replacing them with positive ones. I think that replacing a habit is much much easier than eliminating one.
Lol
If people did 5 push ups after checking their phone, there would be bodybuilders all over the place
Ha ha
This is a fantastic idea. I've heard of talent stacking, but this is the first I have heard of habit stacking.
P C Rose what is talent stacking? Thanks 💕🇨🇦
U should read atomic habit by James clear... he mentioned it all in his book
This is so good for Muslims in Ramadan coz we're always trying to develop positive habits during this time so it's a really helpful technique to be using.
can you name all the habits you do in ramadan? I want to now, and im a muslim too
I started creating a habit of watching one video of your channel per day. I failed so many times trying to develop good habits but often ended up surfing the Internet. Hopefully, I am able to make it this time thanks to this video. Hope you will keep releasing those free but helpful content like this
I think this is great when you're feeling depressed and in a rut.
This is not easy for depressed people, after they go through mental issues for months, the chemical in their brain changes, it decreases dopamine that they lose interest or courage of doing a simple task.
@@alicesmith4185 it's easy
@@alicesmith4185 can you tell me more pls ? Lattely I have difficulty to pay my bills, even if takes couple of seconds or do other very simple tasks.
Ty in advance
I like the idea of habit linking very much. I've successfully linked several personally important triggers for me, which I cannot fail to do daily, such as "after I use the bathroom in the morning I will remember to take my daily medicine".
I'm afraid my own life is too chaotic to stack several habits together yet, but I will look for certain other unavoidable daily events to which I can link other important habits. It would be best for me if they were layered throughout the day, so each habit link has its own chance to be triggered separately rather than relying on one foundational habit which if I don't do it could unravel a whole stack.
Possible links I can see include after eating a meal (morning, midday, evening all give separate links!), after filling my water bottle, after putting on my shoes, or after using the bathroom in the afternoon or evening. Linking to biological needs works for me because nothing else in my life seems regular enough to interrupt, say, an all-day gaming marathon which I'm submerged in due to depression. But even a rabid gamer needs to pee sometimes, so after I take a bathroom break in the afternoon and BEFORE I go back to gaming, I can establish a habit of "now it's time to do a household chore for five minutes" or something like that.
I'm sailing in the same boat..no solid habits except biological ones. Great advice!! Thanks 😊
@@medhagupta8417 Nice to hear I'm not alone!
@@Marialla. How did it work for you? I'm currently in a similar boat
@@Serena-or7sl It worked better for me than any other method I've tried. To help me learn it, i put post-it notes on my bathroom door suggesting 5-minute chores I might try. That was a good reminder.
@@Marialla. This is a good idea too! I tend to ignore this kind of post-it after a few iterations, but it might work for long enough to make the habit more automatic
I love your videos. They are short, sweet and informative. I will pass them on.
I have been doing this for a while now... I do at least 20 pushups or 30 squats everytime I am about to take a shower. I also play some type of motivation or inspirational video on my mobile phone as I drive my 11 year old daughter to school. It's for me but I also have her as a captive audience.
There's nothing worse than stacking your day up with habits until you live the same mundane life day after day. Variety is the spice of life and I find the best thing is breaking habits and getting out of your comfort zone. my days start and end differently from day to day and I am just now beginning to live.
Habit stacking is very useful 🔥🔥🔥🔥
Do you use it?
@@BetterThanYesterday Yes man
Whoa!!! What a formula
I m truly gonna do it
I also create new habits during some specific situations, for example: listen to a language course while cooking or: train the balance while waiting on a bus stop etc.
This Video is the best way to do anything ever!
I love this idea of habit stacking. I will implement this starting today! Thank you for sharing!🙏🏾👍🏾🕊️
I have been making new habits this way since I started getting more habits and I have never realized that I did it the right way all along!
I've only just started watching your videos, but I plan on using them day by day. Thank you so much!
This is very clever to form new small habits.. I just saw video of mini habits and started doing it. I did not use any trigger or cues as I want my new habits to feel like free and not like a mandatory feel. But without proper cues some how i tend to forget it during morning. And when the night comes before sleeping, I panicked because i need to do those small habits as i do not want to fail it. I have this condition as suggested on mini habits that your new habits without cue must have expiration that i must not sleep if have not done any of those habits i want to form.
I think with this stacking, i am confident to do my mini habit. Giving it a go for 20 days before stacking and expanding the habits
Thank you! I instantly subscribed after I watched one of your vids before! You explain things well! Keep up the awesome works and tips!!
I'm binge watching this channel for the new year resolutions.
This is so simple and so genius! Thank you for this!
The way I do it is the opposite: Before (current habit), I will (new habit).
Currently, I (study) before (playing video games). I don't allow myself to play any games before I study a set amount of topics (not for a set amount of time, because you can't focus on the content if you keep thinking about time). But I immediately start playing as soon as I'm done studying. It has been working consistently for a week now.
Nicely done
If I tried to do this, I would never study and I would also never get to play video games. I would just find something that is less entertaining than videogames, but it equally unproductive. So I end up not doing what I need to do nor want to do.
Okay, so I stopped the video and made a list of my 'usual' day. I added in ONE thing (drinking water when I wake up) which I've sorta kinda done...sorta...sometimes. Understanding the stacking and relating it to something I already do is brilliant! Thank you!!!! This is useful info that I can focus on. I never thought of what I do as 'habit' and I see it is actually true, and probably not so hard to add to in small steps. Keep the lessons coming!
This is so simple yet So brilliant - like, why didn't I think of this before? I am definitely going to start using this technique immediately.
You think this right now because it's best time for you to become badass by new positive habits !
It is my opinion that the smallest things are the most powerful things. The age old excuse of, "It's just... whatever," goes right out the window! I have been using this concept for a while now, with my own ideas also incorporated. I would love to share if you are interested.
I thoroughly enjoy the simplicity and clarity of your video presentations. Thank’s for all you do.
I saw TedX Video of BJ Fogg , PHd , Tiny habits method more than year ago. After this , I will do small habit. UR crisp n simple examples n presentation makes it more useful.
It's so true to maintain the first habit consistently. I would wake up at 4:30, eat something small, go to the gym, shower, then head to work, eat every 3 hours (diet plan), drink at least 64 ounces of water throughout the day (something I built up to)... and then one morning, I got SO sick that I couldn't wake up at 4:30, so everything afterward fell apart. Though I'm still recovering from the illness, I haven't made my way back to getting up at 4:30 and I feel LOUSY. ugh.
Thank you for sharing. I find your videos very helpful in this season of my life.
This is REALLY a WONDERFUL Channel. It's SO POSITIVE, Educational and DOable. I REALLY
Appreciate ALL Your Hard Work and BRIILLANT Ideas. I Wish they would TEACH this in Primary and Secondary Schools so that Younger People would get a Headstart on these Methods and Habit Patterns.
Continued Success.
Warmly,
Lay Chaplain Kelly Chase
so far the best one! Thanks
This is a great method of time harnessing -- a great step in the pursuit of time mastery.
Wow! This actually seems like something I could keep up with! I'm going to do this!
This is really a good reminder and is so easy to do. Thx for the video is really interesting and different from other habit videos
I actually have linked turning my alarm off with watching a youtube video. Yes i spend ten minutes. But in the end i save another two hours. I wouldnt want to fall asleep again
I'll be trying to implement something similar too
One of the most important vids on your channel! If not the most important! So many people are doing it wrong!
Best video on TH-cam
Yes, this video is very helpful. Thank you! 😁
Wow. I never looked at it like this. I have such a difficult time sticking with new habits, but I'm excited to try this. Good job. Thank you. 😁
Amazing Video. Very detailed breakdown of Habit Stacking. Keep it up, brother.
Loved this video!! One of the best ones about creating habits. I have watched tons of videos on habits..... I will be implementing these ideas into my routine ❤️❤️❤️
Thank you for the kind words! Good luck with your routine :)
Listening to inspirational, motivational, or self-help material such as this while cooking, cleaning , and exercising helps me. Still working on doing so consistently, though.
I'm going to give this a try. Maybe it could even help to solve problems of consistency.
This channel deserves more sub and views. Keep goin and you'll definitely get it.
What a good idea. I think just about any one will be able to use this system. Thank you.
my 2 new habit already passed 5 days, thanks for good advice in the video and hope I can keep 2 new habit!
This guy is our personal coach
This video is very helpful. What can I say? Success breeds success. I watched all your videos about Sleeping and follow it, thanks for your great guidance, from uncontrollably waking up with tiredness, sluggish and constantly hitting the snooze button, now I can wake up at 5:30-ish and feel so energetic. To me wake up early is the foundation habit and from it, I can stack up additional habits: meditation, learning a new thing, doing a side project... pretty easily; but if I failed to wake up early, all of the latter habits fail in a chain. With this video, I have a better picture of habit stacking and by understanding it, I would know how to tweak it better. Thanks for making another great video.
Thank you so much for your continuous effort to share these impactful ideas with us. I've learnt a lot from your videos! 👍👍
Thanks you again my friend
Your videos are the best on personal development!
Spectacular idea!
Brilliant!!!
That's kinda like what I did with homework. I decided that right after I finished school, before even leaving to go home, I would get all my homework done.
And do you?
@@potmki6601 usually
Well, thats great, maybe someday homework will be a thing of the past, like really its a shitty school system sometimes
You are a blessing for youtube ❤
Excellent video!👌 Thanks a lot !😎
Great video - I tried it and it works!!!
Wonderful sharing! Thank you very much!
I think I'm going to stack a daily video of yours after preparing my coffee and while i drink it. Tysm.
After I go to the restroom I will drink a glass of water.
Gaby Rodriguez That's a good tip!👍
Nice dog in the picture 😁
@Kevin w 🤮true
You provide so much value content. And your voice is very pleasant.
Thank you.
Very practical. Will definitely give it a shot
Love this
i find this especially helpful. will try this! thanks for sharing! : )
Very beneficial video
Nice! I knew this by the name of "pairing," as called by habit researcher Gretchen Rubin.
Great idea. Thanks
Watching this video was stacked on the heels of reading a chapter in Proverbs (to match the chapter with the date), which comes stacked on the heels of prayer (specific petitions and thanksgivings written on index cards, because it is, after all, morning!).
That "prayer, bible reading, continuing education" pack has become one complex habit!
And, Better Than Yesterday is my main Go To for continuing education material!
Wow you are wow ... Love your videos thank you for making them 🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳👍👍👍👍👍
Thank you so much for such amazing idea!! It's really helpful and clever.
Best wishes to you! ;-)
Very helpful. Thanks!
That its the video i needed, love u
very helpful information, thank you
I love it
Great Video, very helpful
I love your videos, man. A breath of fresh air.
Thank you. More to come 😁
@@BetterThanYesterday Can't wait, brother. I clicked the bell so I can be reminded right away of your latest videos. Much love!
awesome. I am going to try this. can you also explain what is talent stacking in your video ? next video.
you are a greater TH-camr keep moving bro
Thank you so much
What a awesome idea. You are brilliant :)
I’ve watched your vids so many times & am implementing your techniques. They’re really helping. Thank you so much!!!
Each weekend my habits are resetting:D
great sir .i love your ideas.
All habits I want are about not-doing stuff. Not-going on social media. Not-eating after 18.
fabulous idea
So helpful tyy ❣