Building sustainable habits – the power of habit tracking and stacking
Creating lasting change in your daily routine may feel dauting. However, there are two powerful techniques – habit tracking and habit stacking – that can make the process both manageable and enjoyable. By integrating these into your life, you can build sustainable habits that support your overall health and wellbeing and increase your productivity.
What is habit tracking?
Habit tracking is a visual way of monitoring your progress towards a new goal or habit. There are many simple ways you can track your progress, including journalling, creating a chart, recording on an app – there are many available that support specific habit changes – like drinking more water. Over time, visualising your successes creates a sense of achievement and motivates you to stay focused and consistent.
What is habit stacking?
Habit stacking is a concept created by James Clear and involves linking a new habit to an existing one. By anchoring your goal to something already ingrained in your daily routine, you create a natural cue for incorporating the new behaviour.
Here’s some examples of habit stacking:
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Existing habit: Cleaning your teeth every morning New habit: Flossing my teeth directly after
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Existing habit: Making a coffee or cup of tea New habit: Taking a moment for gratitude whilst the kettle is boiling
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Existing habit: Going to work at your office on the 3rd floor New habit: Walking up the stairs to your office, and not taking the lift
This technique makes it easier to adopt new habits, because the established routine serves as a reminder, reducing the mental effort required to remember and initiate the new behaviour.
Benefits of these techniques
- Consistency – habit tracking keeps your progress visible, reinforcing your dedication and commitment, helping you build momentum.
- Clarity – by stacking habit you simplify the process of establishing new routines, ensuring they fit easily and seamlessly into your day
- Motivation – a habit tracker acts as a tangible reminder of how far you’ve come, motivating you to stay on track.
- Sustainability – together these techniques promote gradual and realistic change that can be sustained over the longer term.
Three steps to get started
- Choose a new habit that aligns with your goals – start small to ensure it’s achievable.
- Pair the habit with an existing routine using the habit-stacking method.
- Create or establish a habit tracker to monitor progress and celebrate each small win along the way.
By combining habit stacking with habit tracking, you can take meaningful steps towards positive change. The result will be a set of sustainable habits that empower you to live a healthier, more fulfilling life.
