Peak Performance // Is Habit Stacking The Way Forward?

We first heard about “Habit Stacking” in the much loved booked “Atomic Habits” by James Clear, but recently it seems everyone is talking about it and saying it's the way forward.

Habit stacking is a productivity and behaviour change technique that involves piggybacking new habits onto existing ones. Popularized by author James Clear in his book "Atomic Habits", the idea is to take advantage of habits you already have established and use them as triggers or cues for new habits you want to incorporate into your routine. By stacking new habits on top of existing ones, you can create a structured framework for building and maintaining positive behaviours.

Here's how habit stacking works:

1. Identify an existing habit: Start by identifying a habit that you already do consistently as part of your daily routine. This could be something as simple as brushing your teeth, making coffee, or checking your email.

   
   

2. Choose a new habit: Decide on a new habit that you want to incorporate into your routine. It could be related to health, productivity, personal development, or any other area of your life that you want to improve.

   
   

3. Stack the new habit onto the existing one: Associate the new habit with the existing one by linking them together in your mind. For example, if you want to start meditating daily, you could decide to meditate for five minutes immediately after brushing your teeth in the morning.

   
   

4. Repeat consistently: Commit to following this habit stack every day until it becomes automatic. Consistency is key to forming new habits, so try to stick to your routine even on days when you don't feel like it.

By stacking habits in this way, you can leverage the power of existing routines to make it easier to adopt new behaviours and over time, these small changes can add up to significant improvements in your life.

While there isn't a comprehensive list of habit stacks for celebrities, here are some examples from some based on what we know about them and their routines and habits.

Oprah Winfrey:

1. After waking up, Oprah practices gratitude by writing down three things she's thankful for.

2. Before breakfast, she spends 20 minutes reading a book or listening to a podcast.

3. At the end of the day, she reflects on her accomplishments and plans for the next day.

Beyoncé:

1. After her morning workout, Beyoncé spends 15 minutes practicing vocal exercises.

2. Before bed, she spends time journaling about her creative ideas or inspirations.

3. While winding down, she listens to calming music to relax.

Mark Zuckerberg:

1. After waking up, Mark checks his calendar and plans his day's tasks.

2. During his morning commute (or while exercising), he listens to audiobooks or podcasts related to personal development.

3. Before bed, he spends 30 minutes reading fiction to unwind and disconnect from work.

Ellen DeGeneres:

1. After waking up, Ellen practices mindfulness meditation for 10 minutes.

2. Following meditation, she drinks a glass of lemon water to hydrate.

3. While having breakfast, she reads the headlines to stay informed.

   
   
   
   

How far to you think "stacking" could get you?