Habit Stacking: Do What You Want & Do What Needs Doing

It can be hard to get into the groove of doing something you know you need to do, especially when you’re not in the mood. How do you get yourself motivated? Habit stacking at home can help!

The list can vary from day to day, but for me, the things that need doing can include:

• unloading the dishwasher

• getting my steps

• folding towels

• sorting through stuff that never got unpacked from our move last fall

Maybe your list is different? Maybe it’s similar?

While they are all important things that should get done, I can often procrastinate or excuse my way out of doing it….

One strategy that often helps get things done is to stack the “good to do” with an action or habit that is already formed or easy to accomplish. This is called Habit Stacking.

Habit Stacking

This is a type of implementation intention, if/then, or “habit stacking” that BJ Fogg originally wrote about in his book, Tiny Habits, and James Clear explains further here.

Here are some ways that I use this habit stacking strategy to help me do what I need to do at the same time as doing what I want.

Most days this summer I have unloaded the dishwasher in the morning when I wait for the water to boil for my tea.

—> If I’m going to be waiting in the kitchen anyway, then I might as well put away the dishes and help Future Me and Future Family keep the kitchen cleaner.

Examples of Habit Stacking

Getting steps – Staying active through walking has been a habit I’ve worked on over the last few years. Some days, walking with Bryan or one of the kids combines an emotional connection with the act of getting the steps. We might even combine it with an errand and walk to the store. I always get my steps on vacay days.

Sometimes I will read a book or watch a favorite show while on the treadmill. This is even more effective if I don’t let myself read or watch unless I’m on the treadmill. I recently cried my way through the end of the Lord of the Rings while getting steps.

Folding towels (or other laundry) – Folding a basket of towels is so much easier if I bring it to where we’re watching TV together. Usually, there are more than a few hands that can help me, making it all that much easier.

Sorting stuff – Decluttering is never fun, whether you’re moving or staying put. But I’m finding that I can enjoy it more/actually do it if my mind is engaged.

Last summer sorting Christmas ornaments while watching a Hallmark Christmas movie — no matter what time of year — makes the process very easy!

Sifting through office paperwork while listening to an audiobook (this one) made the time go so quickly!

Rule of thumb: If you have to do something, find something fun to go with it, either simultaneously or right after.

You can’t always find perfect match-ups; if it’s really hard to get moving, feel free to bribe/reward yourself after the fact.

Yes, it’s good to do stuff simply “for the love of the thing”, but life doesn’t always work out that way.

Systemate, my friends. Find a solution to make stuff easier, even if it’s not perfect.

More Ways to Get Things Done