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Habit stacking is a powerful tool, especially for busy entrepreneurs who need to maximize their time and efficiency. The topic has been covered extensively and well documented by James Clear, author of Atomic Habits. The idea of habit stacking is to stack a new habit on top of an existing habit.
For example, Clear points to a meditation habit: “After I make my morning coffee, I meditate for a minute.” Or a gratitude habit: “Before I eat the first bite of dinner, I say one thing I am grateful for that day.”
I admit that I am a multitasker unless I am working on a demanding project or socializing with friends and family. Below are some of the habit stacks that I practice on a regular basis.
1. Morning digital detox and exercise
I like to workout first thing in the morning and during workouts I don't use my phone. I focus on my workout, my music and making sure I get the most out of my time in the gym, which I really enjoy.
It's also wonderful to start the morning without my phone, not scrolling, and keeping my head clear, energized, and my entire self in a healthy flow state. Morning routines are crucial for productivity and positivity.
Related topics: How to master your morning routine
2. Driving and concentrated time with children or partner
I talk to a lot of parents who drive their children to school and talk about how their children are constantly glued to their phones. I do take business and personal calls when I drive alone, but when we are in the car together, I always prioritize conversations with my two sons and my husband.
Most of us have chaotic days, and spending time together in the car is a nice opportunity to catch up, talk about the day, and listen to music together. Instead of asking your kids, “How was school?”, try something like, “Who made you laugh today?” or “What was the coolest class today?”
3. Podcasts and Protein
I am very particular about nutrition and don't skip meals. Lately my breakfast has been a skillet-sized chocolate protein pancake with no sugar and about 50g of protein. It's basically raw cacao powder, protein powder and egg whites or eggs.
While I'm doing this, I'm usually taking calls, usually internal or more casual calls that don't require me to be in front of a screen. I'm also catching up on learning content via podcasts. Most importantly, start your day with protein as it's the best fuel for your brain and body and helps avoid bad eating habits.
4. Sunlight, steps and creative thinking
I like to combine walking with brainstorming and thinking, and although it can be difficult, I schedule a few short walks where I'm not on my phone, listening to a podcast, or playing music. Instead, I'm thinking. This “phone off” habit combination provides healthy physical activity and soothing sunlight (when the sun is shining!) and usually leads to creative ideas or problem-solving.
This habit is also an effective exercise you can do with a work colleague. I've come up with many new ideas or solved problems while walking or hiking. The endorphins and exercise have been proven to help with this. If you really want to maximize this habit, plan this phone-free walk right after a meal, as this will help prevent the post-lunch energy slump.
5. Reading and eating
I'm not the type to take a Zoom call while eating. I know enough about digestion and my own gut health to know that I feel best when I eat slowly, put my fork down between bites, and really enjoy the food in front of me. You will do that too, making even better food choices along the way, and here's why. With days packed full, it's hard to find time to just eat and do nothing, so I prefer to read longer reports, documents, and even emails while I eat.
Related: 5 Eating Habits That Will Set Your Brain Up for Success
6. Camera-friendly and virtual meeting days
When I go through my schedule for the coming weeks, I try to plan a few days a week where I batch my video calls and meetings, and in the mornings if possible. On those days, I'll be a little more camera-ready with hair and makeup for pitches to prospects, presentations, webinars, and phone calls with clients.
While I have no problem throwing my hair back and joining a Zoom call after a workout, I feel more professional and confident when I'm done with my hair and a little makeup. Getting dressed and camera-ready takes an extra 20 minutes of time, which I can spend on a non-video call day taking a yoga or stretching break, going for a walk, or spending some more time with family. Batching video calls also makes for better time management and efficiency, as you won't be distracted when switching from focused work to a call and then back to focused work again.
7. Mobility and mindfulness
Who has 5-20 minutes to spare in the middle of the day for flexibility and mindfulness exercises? Follow our scrolling habits and you'll quickly see that almost all of us do! I focus on flexibility to stay injury-free during my workouts and especially on how much I sit or stand in front of my screen each day. I breathe deeply when I stretch and am grateful for my body's ability to move and be healthy.
Heidi Zak, founder and CEO of Third Love, a leading women's intimates company focused on body positivity, inclusivity, comfort and fit, listens to podcasts while she stretches after her workout. Her latest workout and energy hack for the day is to do ten air squats every hour. Who wants to join?
Related: 3 Ways Mindfulness Can Make You a Better Entrepreneur
8. Red light therapy and stretching
Red light therapy has been shown to increase circulation and blood flow, reduce inflammation, and improve mood. From mats to machines, there are many red light therapy devices available in a range of price ranges.
I use my HigherDOSE red light therapy mat for 10-15 minutes in the evening (even when I drop the kids off) or while dinner is baking in the oven. I meditate or stretch on it or sometimes put my legs up against the wall, which is great for circulation and health.
9. Think of others and let them know
After I drop the kids off at school or pick them up on the way to practice, I try to call a total of three people a day to check in on them, tell them I'm thinking of them, or offer my support. It's rare that people call each other like they used to, and you'd be surprised how many say, “That's so thoughtful,” “It's so nice to hear from you,” or “Your call made my day.”
Consideration and kindness can go a long way. Remember that family, strong friendships, and camaraderie among team members make for happier, more productive people. Let your friends, colleagues, and former clients know you're thinking of them. You'll be surprised at how good “spreading sunshine” makes you feel, and how new potential business opportunities can come from reconnecting with others. Next time you're thinking of someone, text or call them and tell them!
I encourage you to try one of these habit stacks or create your own. Want to read more? Put a book on your pillow and plan to go to bed 15 minutes earlier. Want a less chaotic morning? Pack your lunch the night before or keep overnight soaked oatmeal or hard-boiled eggs in the fridge.
Be specific and give yourself a concrete signal about how you're going to build a habit. Start small. For example, a 10-minute walk after lunch will do wonders for your digestion and metabolism. Ask a friend to hold you accountable and give yourself a time frame, such as 30 days. When you consistently start a new habit stack that benefits your overall health and productivity, reward yourself. The reward can also be fulfillment, satisfaction, and feeling much better about your new habit stack.
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