This extremely simple productivity hack will instantly carve out time for yourself in a way you never thought of before.<\/p>\n\n\n\n
By\u00a0Alexandra Frost<\/a> 11\/11\/2021 05:45am EST\u00a0|\u00a0Updated<\/strong>\u00a0November 11, 2021<\/p>\n\n\n\n We live in a world where it seems like everyone is doing the most. They\u2019re getting their work done, they\u2019re keeping their houses clean and they\u2019re seeing their loved ones \u2015 all while making time to practice self-care. Seeing others \u201cmastering\u201d balanced lives can feel defeating, particularly when you struggle to get through even two tasks on your to-do list.<\/p>\n\n\n\n Of course, sometimes doing nothing\u00a0is\u00a0<\/em>productive, and we all know what we see on social media isn\u2019t always a reflection of reality. But if you are struggling to make some time for yourself, you might just need to do some strategizing.<\/p>\n\n\n\n This is where \u201chabit stacking\u201d comes in, a term created by author SJ Scott in his 2014 book on the topic<\/a>.<\/p>\n\n\n\n Habit stacking might seem like another kitschy self-improvement hack, but it may just be the mental trick that helps you stick to your quests long term. The strategy involves listing habits you already have \u2015 such as walking the dog or driving to work \u2015 that are already quite easy and routine for you, and attaching new self-care methods on top of them.<\/p>\n\n\n\n Ready to try it yourself? Here\u2019s how to make sure your habit stacking sticks:<\/p>\n\n\n\n This can include anything you are hoping to improve on. It should be a self-care technique that makes you feel good, but not necessarily something you always have time to do.<\/p>\n\n\n\n The key here is to start off as granular as possible. Say you want to get some movement in, but just writing \u201cexercise\u201d on your to-do list seems like a lofty goal. Instead, add a workout move you\u2019re trying to master to the end of a habit you already do each day.<\/p>\n\n\n\n Diane Boden<\/a>, host of the \u201cMinimalist Moms\u201d podcast<\/a> and author of \u201cMinimalist Moms: Living & Parenting With Simplicity<\/a>,\u201d practices this each morning by adding pushups after the habit of brushing her teeth.<\/p>\n\n\n\n \u201cIf I already practice one behavior, why not attach another to it? The connectivity makes all the difference in maintaining new habits you\u2019d like to develop,\u201d she said, noting that eventually your new habit will become second nature. \u201cCan you get yourself to a point where the habits you desire to cultivate become reflexive?<\/p>\n\n\n\n Mentally roll through your normal routine and jot down the automatic behaviors you do each day, like Boden with brushing her teeth. Other options can include getting out of bed, brewing coffee, changing out of work clothes or getting into bed.<\/p>\n\n\n\n Listing these on paper will help you realize the long list of possibilities and find the area of your day that works best for you. For example, Allison Chawla<\/a>, a psychotherapist in New York, recommended stacking sitting down to dinner with a gratitude moment.<\/p>\n\n\n\n Other potential combinations could be something like meditate for just one minute while brewing your coffee, doing a few yoga poses immediately after changing out of your work clothes or journaling for five minutes when you get into bed.<\/p>\n\n\n\n Boden prefers to stack habits in categories, such as combining two health and fitness habits. For example, you could drink a glass of water before and after your daily walk, improving your health habits in multiple ways.<\/p>\n\n\n\n The endgame here is for your brain to automatically associate one habit with another, so this won\u2019t happen overnight.<\/p>\n\n\n\n And don\u2019t try to do too much at once, either. Say you have multiple self-care habits you want to try, like journaling and meditating. What you should not<\/em> do is string all these habits together or try all the combinations in one day \u2014 hence the \u201cstacking.\u201d Focus on making the journaling a daily routine before jumping to that and<\/em> meditation.<\/p>\n\n\n\n Try not to get discouraged if it takes a long time. \u201cIt\u2019s a lifestyle change, so people often don\u2019t see the results they want because they are productive in one aspect but they lose that productivity in another way,\u201d said Andre Pinesett<\/a>, a physician and student productivity and performance coach.<\/p>\n\n\n\n Also keep in mind that multitasking, which research shows can be inefficient and counterproductive<\/a>, is not habit stacking and is not helpful, Pinesett added. Instead of trying to do these habits at the same time (can you<\/em> brush your teeth while<\/em> doing a pushup?), use one as a cue for the next one to start.<\/p>\n\n\n\nStart by picking a small new habit<\/strong><\/h3>\n\n\n\n
Write out a list of everyday habits you already do, then stack them together in a way that makes sense<\/strong><\/h3>\n\n\n\n
Build up these combinations slowly for most success<\/strong><\/h3>\n\n\n\n