{"id":8008,"date":"2018-11-26T10:23:40","date_gmt":"2018-11-26T17:23:40","guid":{"rendered":"https:\/\/www.scotthyoung.com\/blog\/?p=8008"},"modified":"2018-11-26T10:23:40","modified_gmt":"2018-11-26T17:23:40","slug":"habit-stacking","status":"publish","type":"post","link":"https:\/\/www.scotthyoung.com\/blog\/2018\/11\/26\/habit-stacking\/","title":{"rendered":"Habit Stacking: How to Keep Up With Everything (When You Don&#8217;t Have Time)"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"Habit Stacking: How to Keep Up With Everything (When You Don&#039;t Have Time)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OPw7HODLAyM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>If you\u2019re like me, you probably have a lot of things you\u2019d like to do, but not enough time to do them all.<\/p>\n<p>On my list of things I\u2019d like to do (or should do), I have:<\/p>\n<ul>\n<li>Meditate<\/li>\n<li>Exercise<\/li>\n<li>Programming<\/li>\n<li>Learn Chinese<\/li>\n<li>Art<\/li>\n<li>Writing<\/li>\n<li>and more\u2026<\/li>\n<\/ul>\n<p>And this list doesn\u2019t even include all the things I really should do, but often fail to do as frequently as I\u2019d like, such as keeping my home clean and organized, preparing meals ahead of time, reading more books, and all the millions of things I could do for work, but don\u2019t seem to have time for.<\/p>\n<p>In some ways, this is unavoidable. We only have a certain amount of time (and <a href=\"https:\/\/www.scotthyoung.com\/blog\/2018\/11\/16\/increase-energy\/\">even less energy<\/a>) to do things like this, and thus some things inevitably get left behind.<\/p>\n<p>Today, I\u2019d like to share a method I\u2019ve been finding helpful for managing all these competing goals I call habit stacking.<\/p>\n<h2>What is Habit Stacking?<\/h2>\n<p>Habit stacking combines two concepts that you may be familiar with: minimal habits and overlapping tasks.<\/p>\n<h3>Part #1: Minimal Habits<\/h3>\n<p><a href=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-001.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8009\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-001.png\" alt=\"The difference between minimal and typical habit-setting efforts\" width=\"800\" height=\"486\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-001.png 800w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-001-300x182.png 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-001-768x467.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>The first component is minimal habits. This is an idea that says you should try to commit to the bare minimum amount of effort towards a goal, but make it highly frequent. The idea being that the friction of going from zero to some amount of effort in some direction, once overcome, can allow for a much larger investment over time.<\/p>\n<p>I\u2019ve written before about how I\u2019ve done this successfully in exercise by switching my commitment from going to the gym every day (or a minimum number of times per week) to focusing on <a href=\"https:\/\/www.scotthyoung.com\/blog\/2018\/09\/11\/how-important-is-growth\/\">just doing fifty push-ups<\/a>.<\/p>\n<p>This commitment is probably not enough for ideal fitness, but the benefit is that it\u2019s easy enough that I almost always do it. Over the last 219 days, I\u2019ve only missed it once.<\/p>\n<p>I still go to the gym about as much as before, but now I don\u2019t need to feel guilty that I don\u2019t have time to go perfectly. Even if I can only go two or three times one week, I know I\u2019m still doing some background physical activity to maintain my health.<\/p>\n<h3>Part #2: Overlapping Tasks<\/h3>\n<p>The second component of this idea is overlapping tasks. This has a more common name: multitasking. However, I\u2019d like to avoid that word here because it has a negative connotation and is usually used to refer to combining tasks that really can\u2019t be doubly allocated (like trying to watch television while studying).<\/p>\n<p>The idea behind overlapping tasks is that, if you have enough of them, even a minimal investment in each of your possible goals might start to be too much.<\/p>\n<p>Right now, for instance, I have the following minimal habits I\u2019m trying to do (nearly) every day:<\/p>\n<ul>\n<li>50 push-ups.<\/li>\n<li>30 minutes of meditation first-thing in the morning.<\/li>\n<li>10 minutes of Chinese listening\/reading practice.<\/li>\n<li>Flossing.<\/li>\n<li>5 minutes cleaning the house.<\/li>\n<\/ul>\n<p>This isn\u2019t too much. However, this is also on top of the million other things I usually have to do each day. Work gets swamped, life gets in the way, and sometimes it\u2019s almost time for sleep and I haven\u2019t done some of these yet.<\/p>\n<h2>The Danger of Overcommitting<\/h2>\n<p>Having a lot of *musts* simultaneously can end up being a house of cards. You can layer commitment on commitment and it\u2019s fine. Until you break one of the commitments and you start to crumble. Too many things to do, and soon you stop doing all of them.<\/p>\n<p>The key is to apply the minimal habit principle, once again. How can I make the habits easier to sustain, so that in a pinch, I can default to a lower-effort input and not break my commitment?<\/p>\n<p>Here, the problem can be solved by recognizing that some of these habits can overlap without too much interference. I can listen to audio in Chinese while cleaning up, for instance, or while doing my push-ups. This allows two tasks to occupy the same time slot.<\/p>\n<h2>How You Can Apply Habit Stacking<\/h2>\n<p>To apply habit stacking in your own life, start small. Pick one or two cornerstone habits you want to do every single day, presumably forever. These should be:<\/p>\n<ol>\n<li><strong>Portable<\/strong> &#8211; You can do them anywhere, in any condition.<\/li>\n<li><strong>Easy<\/strong> &#8211; Even on your most exhausting days, you should still be able to keep them up.<\/li>\n<li><strong>Independent<\/strong> &#8211; They shouldn\u2019t depend on outside things going right, for you to apply them.<\/li>\n<\/ol>\n<p>I started with push-ups and flossing. You may have other goals. I suggest only starting with a couple, just to get a feel for it.<\/p>\n<p>The first thing I noticed is that even easy goals have a lot of days where you don\u2019t want to do them. This isn\u2019t because the habits are too hard, but because your motivational inertia would rather just not do them at all. The power of this method is that it forces you to break that inertia by committing to something you can\u2019t reasonably dismiss without feeling lazy.<\/p>\n<p>The second step, is to <strong>see which of these habits are stackable<\/strong>. You probably won\u2019t be able to stack more than two at a time, but this can create an extra layer of safety. If you have several 5 or 10 minute daily habits, that can add up to over an hour of work every day. Suddenly, what was intended as a minimal habit ends up becoming a difficult one.<\/p>\n<p>By having the ability to stack, you can add extra flexibility on the days you need it most.<\/p>\n<p><a href=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-002.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8010\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-002.png\" alt=\"You can overlap some habits\" width=\"800\" height=\"480\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-002.png 800w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-002-300x180.png 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2018\/11\/habit-stacking-002-768x461.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>A good way to stack habits is to combine a task which is mostly physical with one which is mostly mental. Exercising + listening to audiobooks, is a good example. Another way might be to combine a task which is highly verbal with one that doesn\u2019t require as much verbal focus. I can often listen to audiobooks if I\u2019m doing a visual task, like drawing, because I don\u2019t need to think in words as much to draw.<\/p>\n<p>You can even start to think about stackability when imagining your set of minimal habits. If you have 10 habits, that require, six minutes each, that&#8217;s an hour commitment every day&#8211;not so easy, even if each habit is quite minimal. However, if out of those same ten habits, six of them can be stacked, you can do the same in 40 minutes in a pinch.<\/p>\n<h2>Overlapping Isn\u2019t Ideal\u2014But That\u2019s Not the Point<\/h2>\n<p>Stacking habits, and only executing their bare minimum, isn\u2019t ideal. Obviously, it would be better if you invested more time, with a greater degree of focus, on each area you\u2019re trying to work on with the habit.<\/p>\n<p>The philosophy behind minimal habits though, is that the starting point is the one with the most friction. If you engage in something, a little bit, every day, even if it is not ideal, you\u2019ll actually end up putting in a lot more of the ideal practice than you would otherwise if you hadn\u2019t made the commitment.<\/p>\n<p>Think about where you could apply this concept to your own habits? How could you minimize and stack the things you should do, to sustain constant progress?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re like me, you probably have a lot of things you\u2019d like to do, but not enough time to do them all. On my list of things I\u2019d like to do (or should do), I have: Meditate Exercise Programming Learn Chinese Art Writing and more\u2026 And this list doesn\u2019t even include all the things [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[679],"tags":[],"class_list":{"0":"post-8008","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-nc-habits","7":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Habit Stacking: How to Keep Up With Everything (When You Don&#039;t Have Time) - Scott H Young<\/title>\n<meta name=\"description\" content=\"The things you do every day determine the quality of your life. 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