Habit Stacking: Creating new habits on top of old weekly

Habit Stacking: Creating new habits on top of old

Our Weekly Mantra is:

I am creating new habits and behaviors based on self love and self care. 

Habit Stacking: 

When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.

Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method, which was created by BJ Fogg as part of his Tiny Habits program, can be used to design an obvious cue for nearly any habit.

Let’s start by thinking and sharing some of the things you do each day that are just automatic.  Everyday things.  Let’s make a list.   

Now think about some of the tiny things you want to add to your day and create a habit.  

Habit Stacking Example

After I pour my cup of coffee each morning, I will meditate for one minute.

After I take off my work shoes, I will immediately change into my workout clothes.

After I sit down to dinner, I will say one thing I’m grateful for that happened today.

After I get into bed at night, I will give my partner a kiss

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.

Why it Works?

The reason habit stacking works so well is that your current habits are already built into your brain. You have patterns and behaviors that have been strengthened over years. By linking your new habits to a cycle that is already built into your brain, you make it more likely that you’ll stick to the new behavior.

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.

Activity:

Start by thinking of some of the things you do each day that are just automatic.  Everyday things.  Make a list.   

Now think about some of the tiny things you want to add to your day and create a habit.  

Once we have the list of our habits and what we want to create 

We can use this simple formula to Habit Stack 

After I …….. Anchor Moment:  An existing routine in your life that will remind you to do the Tiny Behavior (your new habit.)

I will: Tiny Habit The new habit you want but scaled back to be super tiny – and super easy

Then I celebrate: Something you do to create a positive feeling inside yourself.  What is your “shine WORD?”  

Tiny Habits

This is the link for tiny habits and summary.

I highly recommend both!

https://amzn.to/2NkhppP

https://amzn.to/2OyZigv

See you Soon

Coach Paris

Marlene and Sally

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