The habit stacking formula
The habit stacking formula is: “After [CURRENT HABIT], I will [NEW HABIT].” For example: Meditation. After I pour my cup of coffee each morning, I will meditate for one minute. Exercise. After I take off my work shoes, I will immediately change into my workout clothes. Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today Safety. 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. The key is to tie your desired behavior into something you already do each day. 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—a positive version of the Diderot Effect.