Mastering Habit Stacking for a Better You
This program guides you through the process of habit stacking to build new, positive habits and break unwanted ones, based on the principles outlined in James Clear's 'Atomic Habits'. It incorporates behavioral science concepts like the cue-routine-reward loop and provides strategies for overcoming common challenges.
Program Modules
Understanding the Core Principles of Habit Stacking
Learn the fundamentals of habit stacking and how it leverages existing habits to build new ones. Understand the formula: 'After/Before [CURRENT HABIT], I will [NEW HABIT]'. We'll also explore the cue-routine-reward loop and how it relates to habit formation.
Identify Your Current Habits
DailyList out your daily routines. Include even the seemingly insignificant ones like brushing your teeth, making coffee, or checking your phone. Consider the cues, routines, and rewards associated with each habit.
“The human brain is actually wired to resist these changes”
Select New Habits to Build
DailyChoose 1-3 small habits you want to incorporate into your daily life. Start small and make them easily achievable. Think about how these habits will create a positive cue-routine-reward cycle.
“One of the hardest things to do as an adult is to change your habits be it by building a new habit changing a current habit or eliminating something that you've grown accustomed to”
Designing and Implementing Your Habit Stacks
Learn how to pair your new habits with your existing routines. Create a list of habit stacks using the 'After/Before' formula. Visualize your habit stacks to enhance clarity and understanding. Social Sharing is enabled for this module.
Craft Your Habit Stack List
DailyCreate a list of at least 3 habit stacks. Be specific and realistic. Consider visualizing your habit stacks as a flowchart or a simple diagram to solidify the connections.
“after i drink my coffee in the morning i will brush my teeth”
Implement Your Habit Stack
DailyPut your habit stacks into action. Actively remind yourself of the new habit each time you perform the existing one. Track your progress visually using a habit tracker (available under profile).
“In each of these examples you are trying a new habit in the first example brushing your teeth to something you that you already do drinking coffee by piggybacking on something that you already do like drinking coffee you make it easier for your brain to accept this new behavior because it is tied to something old familiar and ingrained”
Using Habit Stacking to Break Bad Habits
Learn how to use habit stacking to replace unwanted habits with positive alternatives. We will also explore common challenges like difficulty identifying cues, lack of motivation, and inconsistent execution, and provide troubleshooting strategies.
Identify a Bad Habit
DailyIdentify a specific bad habit you want to break. Analyze the cues, routines, and rewards associated with the bad habit.
Replace with a Good Habit
DailyChoose a positive habit to replace the bad one. Use habit stacking to make the switch. Focus on creating a positive replacement for each aspect of the cue-routine-reward loop.
“you need to replace the habit of smoking with something like chewing gum”
Troubleshooting Common Challenges
DailyExplore common challenges like difficulty identifying cues, lack of motivation, and inconsistent execution. Brainstorm solutions and strategies for overcoming these challenges.
What You'll Accomplish
- Understand the concept of habit stacking.
- Identify existing habits and routines.
- Create and implement effective habit stacks.
- Use habit stacking to build positive habits.
- Apply habit stacking to break unwanted habits.
- Understand and apply the cue-routine-reward loop to habit formation.
- Troubleshoot common habit-stacking challenges.
Full program access + updates