Habit-stacking examples are one of my favorite things to talk about. Over time, as I have shed my extreme perfectionist tendencies and leaned into a softer “type a, but chill” life, I’ve learned to multitask when it makes sense and mono-task the rest. When it comes to multitasking, habit-stacking is one of my favorite tools of choice.
What is habit stacking?
If you don’t already know, habit stacking meaning is a simple concept where you take a habit that you already do regularly and stack a new habit on top of it. The idea is that by tying a new habit to an existing one, you can make the new habit easier to form and stick to.
Being a mom is one of the most rewarding, yet challenging, roles, and if we can make habit formation easier, letssss goooooo. With so much to do and so little time, it can be difficult to find the energy and focus to take care of yourself, let alone start new habits. However, with habit stacking, you can make small, gradual changes that can have a big impact on your life.
I first learned about it from Atomic Habits habit stacking examples and strategies. If you haven’t read Atomic Habits by James Clear yet, it’s a great read on habits. And I also really enjoy Clear’s 3-2-1 newsletter.
These are just a few habit-stacking examples you can use to improve your life as a busy mom. By tying new habits to existing ones, you can make it easier to form and stick to them, gradually building a healthier, happier life. So give habit stacking a try and see how it can work for you!
- After brushing your teeth in the morning, take a few minutes to meditate or do some deep breathing exercises. This simple habit can help you start your day feeling calm and centered, reducing stress and increasing your overall well-being.
- After putting your children to bed at night, spend 10-15 minutes reading a book or doing something for yourself. This can help you unwind and relax after a busy day, improving your sleep and giving you a sense of personal fulfillment.
- While waiting for your coffee to brew in the morning, quickly clean up your kitchen or living room. This can help you stay organized and on top of cleaning, without having to devote a lot of time to it.
- After dropping off your children at school, take a 10-minute walk or do some light exercise. This can help you get moving, get some fresh air, and improve your physical health.
- When you sit down for a meal, take a few minutes to practice gratitude. Think about the things in your life that you are grateful for and take a moment to appreciate them. If you have kids, express your gratitude out loud and ask them to join in. This can help improve your mental health and overall outlook on life.
Habit stacking examples that are my personal favorites
Just like the habits themselves, habit stacking is personal. What works for me, might not make sense for you and vice versa. Here are a few of my favorite habit stacks:
- When I lay on my acupressure mat, I also wear my red light therapy mask. It’s double-duty self-care and I’m here for it!
- When I’m done making our meal plan for the week in my Let’s Eat, Let’s Plan notepad, I go to Instacart and place our order, usually from Aldi and/or Costco. With this habit stack, all of the meal-planning activities for the week are done and I can stop thinking about it.
- When I wake up I brush my teeth, immediately get my workout clothes on, go to the kitchen to use my ice roller all over my face + neck, fill up my water bottle with LMNT, and then head downstairs to workout. It might seem like a lot, but from waking up to starting my workout this five-step habit stack takes less than 10 minutes. And I continue to stack after that! After my workout I head to my room for my acupressure mat and red light therapy (like I mentioned in the first bullet point) then jump in the shower before getting myself ready for the day.
- I recently got a Day Designer planner and I’m really enjoying it. When I get into my office in the morning after dropping the girls at daycare, I fill out my Day Designer with my plans for work and transition right into my Good Day notepad for some self-reflection and gratitude.
- This one is kind of silly but highly effective. Every time I go to the bathroom, I do 20 squats. Yep. This habit stack has been most effective while I’m working from home, Monday-Friday during work hours, but it’s truly such an easy way to sprinkle in movement and strength throughout my day. Plus when you drink water the way I do, the squats start to add up!!
- As part of my bedtime routine I have a little habit stack after I leave the bathroom doing all of my face-washing and tooth-brushing type things. I turn my Hatch Restore alarm clock on (which is programmed to be a reading light for 30 minutes), I fill out my Ta-Da List notepad, and read until the light is out.
- While I’m doing laundry (which is often as a mom of three) I listen to my current audiobook on Audible.
Good luck with your habit stacks!
Now that you know about habit stacking examples and habit stacking meaning, get out there and make your own! They can be aa great tool to get things done so you can do nothing after.