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James Clear Habit Stacking

habits · easy · 1-2 minutes per stacked habit

What is James Clear Habit Stacking?

Chain new habits onto existing ones to create automated behavior sequences. Instead of relying on motivation, you piggyback on neural pathways your brain has already built. One of the most practical techniques from Atomic Habits.

Is there evidence for it?

EVIDENCEstrong

How do you do James Clear Habit Stacking?

  1. 1.List your existing daily habits: wake up, brush teeth, make coffee, sit at desk, eat lunch, get home, etc.
  2. 2.For each new habit you want, find the most logical existing habit to stack it onto
  3. 3.Use the formula: 'After [CURRENT HABIT], I will [NEW HABIT]'. Example: 'After I pour my morning coffee, I will meditate for 1 minute'
  4. 4.Start with 2-3 stacks maximum. Each should take under 2 minutes until the chain is solid
  5. 5.Once a stack is automatic, you can extend it: 'After I meditate 1 minute, I will write 3 things I'm grateful for'

How long does it take?

1-2 minutes per stacked habit.

Is it hard to start?

easy.

> how Shift handles habits and addiction

Source: James Clear (Atomic Habits), BJ Fogg (Tiny Habits)
habits · productivity · motivation · learning
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> everything in habits

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.