Best Habit Stacking Tips with 10 Examples

As a mom, are you tired of feeling like you’re constantly battling against the tide of ADHD? Life can be a rollercoaster of distractions and forgetfulness, making it challenging to build productive routines, especially with kids. I have felt the same a million times, so I am about to introduce you to a game-changer: habit stacking, the secret behind atomic habits.

The ADHD Conundrum

For the ADHD brain, simple tasks can change into big challenges. Establishing routines can seem like an elusive dream. How many times have you tried to establish new habits but failed to stick to them throughout the month? We always crave change; that’s why routines don’t work for us. But here’s the good news: you’re not alone, and there’s a way out of the maze.

Enter Habit Stacking

Habit-stacking is a simple yet profoundly effective technique that can transform your life, especially if you have ADHD. It’s all about pairing new habits with existing ones. Imagine each habit as a Lego block. On its own, a single block doesn’t create much, but stack them together, and you can build something remarkable.

Let’s break it down with some practical steps:

Step 1: Identify Your Existing Habits

Take a moment to think about your daily routines. What are the habits you already have in place? These can be as basic as brushing your teeth, making your bed, or having that morning cup of coffee. Write them down; these are your foundation.

Step 2: Pinpoint Your New Habits

What habits do you want to introduce into your life? These could be related to your productivity, health, or personal growth. Be specific and clear about what you want to achieve. Don’t add 10 new habits at the beginning. Just start with 1 or 2 and then build on.

Step 3: Create Your Habit Sandwich

Now comes the magic. Take your new habit and sandwich it between two existing ones. For instance, if you want to start a daily journaling habit, you could stack it between your morning coffee and brushing your teeth.

Step 4: Start Small

Remember, atomic habits are all about starting small. Instead of committing to writing pages in your journal, start with just one sentence. The key is to make it so easy that you can’t say no.

Step 5: Consistency is Key

The real power of habit-stacking lies in consistency. Stick to your routine, and over time, these stacked habits will become second nature.

Why Habit Stacking Works for ADHD

• Reduced Decision-Making: ADHD brains tend to get overwhelmed by too many decisions. Habit stacking eliminates the need to decide when and where to do a new habit because it’s linked to an existing one.
• Visual Cues: The existing habit acts as a visual cue. You don’t need to remember to do the new habit; you see the coffee machine, and it triggers your journaling routine.
• Incremental Progress: ADHD individuals often struggle with all-or-nothing thinking. Habit stacking breaks the cycle by focusing on tiny, manageable changes.

Incorporating Habit Stacking

Imagine effortlessly starting your day, moving through your tasks with clarity and focus, and ending the day with a sense of accomplishment. This is the promise of habit stacking and atomic habits.

But remember, it’s not about perfection; it’s about progress. Start small, stack wisely, and celebrate every tiny victory. The ADHD labyrinth may be tricky to navigate, but with habit-stacking, you’re equipping yourself with a powerful tool to conquer it.

To help you get started I have provided 10 examples for incorporating habit stacking throughout your day.🌟

1. Morning Routine:
   • Existing Habit: 😁 Brushing Your Teeth
   • New Habit: 🧘‍♀️ Stretching
   • Habit Stack: After brushing your teeth, spend 5 minutes doing some gentle stretches. This can help wake up your body and increase flexibility. 😌
2. Healthy Eating:
   • Existing Habit: ☕ Making Morning Coffee
   • New Habit: 💊 Taking Vitamins
   • Habit Stack: While your coffee brews, take your daily vitamins. This links a healthy habit to something you already do consistently. ☕🌿
3. Work Productivity:
   • Existing Habit: 📧 Checking Emails
   • New Habit: 📝 Planning Your Day
   • Habit Stack: Before diving into your emails, take 10 minutes to outline your daily tasks. This sets a productive tone for the day. 🚀
4. Fitness Routine:
   • Existing Habit: 🏡 Getting Home from Work
   • New Habit: 🚶‍♀️ Going for a Walk
   • Habit Stack: As soon as you get home, change into your workout clothes and head out for a 20-minute walk. This makes exercise a natural part of your daily routine. 🌞👟
5. Mindfulness Practice:
   • Existing Habit: ☕ Having Afternoon Tea
   • New Habit: 🧘‍♂️ Meditation
   • Habit Stack: Brew a cup of tea, and while it steeps, take 5 minutes to meditate. It’s a peaceful way to break up your afternoon. 🍵🧘‍♀️
6. Bedtime Routine:
   • Existing Habit: ⏰ Setting an Alarm
   • New Habit: 📖 Reading
   • Habit Stack: When you set your morning alarm, place a book on your bedside table. This encourages you to read a few pages before bed, improving your sleep habits. 📚😴
7. Decluttering Your Home:
   • Existing Habit: 📺 Watching TV
   • New Habit: 🧹 Cleaning for 10 Minutes
   • Habit Stack: During TV commercials, tackle a small cleaning task, like organizing a drawer or tidying up the living room. Over time, your home becomes more organized without feeling like a chore. 🏡🧽
8. Staying Hydrated:
   • Existing Habit: 🖥️ Finishing a Work Task
   • New Habit: 🥤 Drinking Water
   • Habit Stack: After completing a work task or meeting, reward yourself by drinking a glass of water. It’s a healthy pause in your day. 💧😀
9. Practicing Gratitude:
   • Existing Habit: 🍽️ Having Dinner
   • New Habit: 📝 Gratitude Journaling
   • Habit Stack: Before you start eating dinner, jot down three things you’re grateful for today. It brings mindfulness to your mealtime. 🙏🍴
10. Learning Something New:
    • Existing Habit: ☕ Making Coffee in the Morning
    • New Habit: 🌍 Language Learning
    • Habit Stack: While your coffee brews, spend 15 minutes learning a new language through a language-learning app. 🌟🗣️

So, what’s the habit you’re going to stack today? Whether it’s journaling, exercise, or meditation, the journey begins with a single block, and soon, you’ll be building a life filled with positive, transformative habits. Get ready to unlock the atomic power of habits and shine brighter than ever before. Your journey to a more organized, productive you starts now. Share your wins in the Focused Mommy Facebook Group

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Remember, the key to successful habit stacking is to make the new habit simple and tied to something you’re already doing consistently. Over time, these small changes can lead to significant improvements in your daily life. Also don’t forget to check the other productivity tools I have suggested in my article on productivity tips for ADHD moms😊👍