Habit stacking: How to achieve your goals without thinking about them

Habit stacking is a technique that involves linking new habits to existing daily routines to make achieving goals easier and more automatic. This method leverages the principles of behavior change, as outlined in James Clear's "Atomic Habits," by making the new habit obvious, attractive, easy, and satisfying. For instance, to drink more water, one might drink a glass of water every time they brush their teeth. Habit stacking helps in forming habits by associating them with established behaviors, thereby reducing the mental effort required to adopt new practices. The process requires repetition and clear, specific planning, such as using the formula "After [current habit], I will [new habit]," to ensure consistency and success. Additionally, employing habit tracking apps or simple tools like pen and paper can help maintain motivation and track progress, while rewards can enhance habit formation by releasing dopamine, reinforcing the behavior loop. Examples of habit stacking include organizing emails after sending the last one of the day or listening to audiobooks while doing dishes, which can make otherwise mundane tasks more enjoyable and help in ingraining new habits into daily life.