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MENTAL MONDAY: YOUR PATH TO SUSTAINABLE SUCCESS USING HABIT STACKING
46 Plays10 months ago
In this episode of Mental Monday, we dive into the transformative power of habit stacking. Discover how combining small, manageable habits can lead to significant, long-term success in your life. We’ll explore practical examples, share tips for overcoming challenges, and highlight the compounding benefits of consistent behavior change. Join us for motivation and actionable strategies to help you create a routine that sets you up for success!
#MentalMonday #HabitStacking #AtomicHabits #PersonalDevelopment #SuccessMindset #ProductivityHacks #SmallChangesBigResults #MindsetMatters #HealthyHabits #SelfImprovement #MotivationMonday #ConsistencyIsKey #LifeHacks #PositiveChange #GoalSetting
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Transcript
Introduction to Mental Mondays
00:00:00
Adam Pike
Welcome back to another episode of Mental Mondays. So basically I started this series to kind of start your week up, set your week up for a little bit of motivation, a little bit of success. So, you know, I explore strategies to kind of boost your mindset and your productivity.
The Power of Habit Stacking
00:00:19
Adam Pike
So today, you know, we're going to dive into a really powerful subject that I think is really, really important for most of us, and that is habit stacking.
00:00:30
Adam Pike
right? How you can combine small habits to create big changes into your life. For those of you who follow me on social media, I always post about these habits stacking, you know, um because it's important on what habits you are actually stacking in your life, because we could all choose really bad habits. And those bad habits over time is just going to lead to fatigue, um you know being exhausted, um maybe putting on extra weight, maybe your mental health not being great, but when you choose to you know stack the that the the good habits, you know what I mean? Like drinking more water, maybe getting more sleep, yeah just a little simple things like that. So we're gonna dive into that today. um So whether you are looking to enhance your productivity, improve your health, or maybe just simply
00:01:21
Adam Pike
feel more fulfilled, habit stacking might just be a simple and free getting yeah free ah free game changer that you might actually need in your life. So like, what is what is habit stacking, Adam? but let's Let's discuss that, okay? Let's just start with the basic. Habit stacking, it's it's a technique it's a technique that's been, you know,
00:01:45
Adam Pike
kind of um Talked about a lot lately, especially with that book that came out, The Atomic Habits. I don't know if you read that or not. Basically, um if you take a habit that you you're already doing every day and then stack another one on top of that, this creates a queue for a new habit, making it it easier to remember and integrate into your routine.
00:02:07
Adam Pike
You know, for example, if, if you already have a habit of waking up every morning, brewing your coffee, right? You could create a new habit when you're waiting for that coffee to be brewed. You know, maybe read a couple of pages in your book, right?
Integrating New Habits into Routines
00:02:23
Adam Pike
This, that this way it's, it's kind of like a reminders like, okay, waiting for the coffee instead of just scrolling on Instagram, you can just start reading, right? Um, maybe check your emails during during that time, right?
00:02:35
Adam Pike
Cause there's a lot of, there's a lot of filler times throughout the day that we just choose to do mindless things, right? And like we all do it. I do it. Trust me. I do it a lot. But when you think about incorporating a new habit into your life, it it it can seem like I don't have time for that. Um, I don't want to, I don't want to do that. Like w how, how am I going to read 10 pages a day? Well, like once you just start doing something,
00:03:04
Adam Pike
It just becomes part of your daily routine, right? Like for example, i'll I'll give you an example on this. I only recently started doing like a skincare routine. Uh, the girlfriend kind of got all these products and I started noticing the wrinkles coming in. I'm like, damn, I gotta i gotta to start doing something. Right. And I kind of would like, you know, wash my face, put on a little bit of cream here and there, but I would never stick to it. Right.
00:03:31
Adam Pike
But once I went out and I just bought all these different products, right now i make it it's just part of my day. and it's It's just like brushing your teeth. I don't even think about it. I just do it. Now I know that this is creating a positive effect, obviously, on my face. and um, the the, the health of my skin. But like, it's just, I had to just start doing that. And now it's just part of my day. But to think about actually all going to putting on all these products day and night, it's just like, I don't want to do it. I don't want to do it. Most of us don't want to do shit, but once you start to actually do it, you know, yeah, yeah, for starting a new habit can can be a little bit difficult at the start. But like, once you just start doing it for a couple of weeks, it just becomes a part of your
00:04:15
Adam Pike
daily routine. So like, why does, why does habit stacking even work? So like you might think why this approach, why, why is it so effective? Well, first it leverages the power of existing habits, reducing the the mental effort required to adopt new ones.
Maintaining Momentum and Motivation
00:04:32
Adam Pike
It also helps you create a routine which can provide um a sense of stability and accomplishment, right? um Plus, if if you see small wins from stacking these habits, it it but it builds that momentum and the motivation to just continue, right? So like studies actually show that building new habits around existing ones can actually lead to
00:04:55
Adam Pike
more consistent behavior change. you know i' ah it's It's all about about working smarter, not harder. Now I want to back up a little bit to the momentum and the motivation because I find that when I get that motivation going and that momentum going, it's it's really important to stay stay on that motivation train. right So like recently I actually said no to going on a trip.
00:05:24
Adam Pike
Um, because I told myself, I was like, I really want to just dig in, lock in for one year and just focused on, you know, just building up my brand, focusing on, you know, creating better content. And I know that, that by doing this, I'm going to get into a really good groove, get that momentum going. And I know that it's going to bring me even further to what I'm trying to do.
00:05:52
Adam Pike
and I knew if if I went on the on the trip it would just throw me off. It was like it was another like EDM festival and and I know those ones get crazy. um You know, you're gone for a week. You're you're drinking. You're not really sleeping lots and it it could just throw me off I'm like, I'm not doing it. I'm saying no. I'm saying no. I'm getting into this routine and um Yeah, so Where was I going with that? the Oh, yeah, the the momentum, right? So like I just believe that when you get that momentum going um it's really important to to stay on that train and just continue doing these habits and continue to You know making just better choices in your life because that's just that's what's gonna set you up for success, right? So um like Let's just give some examples of of habit stacking. Okay
00:06:37
Adam Pike
Morning routine. If you brush your teeth every morning, you know you might stack a habit of doing two minutes of stretching right after. Now, this not only helps flexibility, but it also sets you up for a positive tone in your day. right like It's just little tiny things. I know it seems little, but when you continue to do these things every single day, then you're going to start noticing changes in yourself.
00:07:04
Adam Pike
right You're evening wind down. After you put your phone on the charger at night, you could stack a habit of journaling about your day. I talk about journaling a lot. you know this this This helps you reflect, prepare mentally, and also too, it gets everything out of out of your mind.
Starting Small with Habit Stacking
00:07:24
Adam Pike
so like Just say if if you're you know we're working all day, you're busy, and then you just, oh, I'm looking at the clock, I gotta go to bed. You just lay down, and then you just sit there.
00:07:34
Adam Pike
what do you what What does your brain naturally do? Think about the day, think about what you got to do tomorrow, think about all these things, your mind's racing, and then what what happens? It's hard to go to sleep, right? So you can ensure you can try to incorporate journaling into your daily, like nightly routine. Get all those thoughts out. Reflect on your day. Jesus, um I'm grateful for this today because this happened.
00:07:59
Adam Pike
Um, maybe tomorrow you got a bunch of stuff you got to do right down, write down your tasks for tomorrow. Boom, boom, boom, boom, boom, boom, boom. boom And then at the end, you know, the the following day you got that to look at the end of the night, you can check all those off. Oh, got it all done. Boom. Everything is good. Everything is great. Right. Um, another fit and or another fitness, and another habit fitness. Like if you're trying to incorporate more movement, stack a habit of doing a quick workout right after you finish your lunch.
00:08:28
Adam Pike
this turns into a simple break of productivity of exercise. do You know what I mean? Like like even just incorporating like 50 pushups a day, right? Like maybe after supper, you're like, you know what? I'm going to start doing 50 pushups a day. And those 50, over time you start, you're doing 50, then you're going to start ramping it up to 60, you know, maybe a hundred.
00:08:57
Adam Pike
It's just like, I'm just giving you examples of just like these small habits don't take much time out of your day. You know, 50 squats, 50 pushups, 50 crunches would probably take you four minutes. Not even, you know, but like that's, that's only four minutes. we but but When you think about all like doing all these things, it's just like you make it like getting into the fitness world, you you you make it such a big thing.
00:09:25
Adam Pike
And it it can just seem like overwhelming, but like you don't need to like go and do these like long strenuous, like two hour workouts to get into fitness. Like you it could it could be you simply just saying, I'm going to go for a walk around the block for 10 minutes. Like that's, that's more than what you did the day before. Right. But just once you just incorporate this and you start getting in the habit and the routine of doing these things, then it just becomes,
00:09:53
Adam Pike
your just your daily life, you know?
The Compound Effect of Small Habits
00:09:56
Adam Pike
Like, for me, fitness is just, it's just a part of my life. There's no like, there's no, you know, kind of like, I'm not doing it. It's just, I'm doing it. No no matter where the fuck I am, I'm doing it. Because I know that it's just, it just makes me feel good. You know, so like, just remember, the key is to start small. Even one minute habits can have a really big impact over time, so.
00:10:22
Adam Pike
um Overcoming challenges because like you might face challenges when you're trying to stack habits. So it's important to definitely be be be patient with yourself, you know. um here's Here's a couple of tips. Start small. You know, choose habits that are are easy to do. The goal is consistency, right? it's that You don't have to be perfect at everything. beepist Be specific. um Clearly define what habit you're you're stacking and when you're gonna do it. like For example, after um I brew my coffee, like I said,
00:10:56
Adam Pike
I'm going to read for five minutes. Sit down with your coffee. Read a book. Just go go grab it. You know what? I'm going to start doing that because I'm here talking about reading a book. I got a bunch of books here that I didn't read read and read yet. I kind of get in these these phases of like I really enjoy it and then I just don't do it because I start to become fucking lazy. But I know that when I'm reading and I'm reading these books,
00:11:20
Adam Pike
I'm like, whoa, like some of that shit hits. And I'm like, also like reading books, I find it for me, gives me more things to talk about, right? You start learning things. Anyways, um but yeah, i'm gonna start I'm gonna start reading, I'm gonna start doing that. I have no excuse to not do that. Track your progress, okay? Use a journal or an app to keep keep your habits stacking and you know you'll you'll end up seeing seeing your progress will boost your motivation. I actually use this, what is that one called?
00:11:49
Adam Pike
Um, habit, habit tracker. I think I posted about it. It's like a habit tracker. So basic basically you just, you can add a big old list of your habits and then like, for example, walk the dog, then you go up, boom, done, uh, make your bed, boom, done. And it just gives you that little bit of motion, the motion, little bit of motivation. You know what I mean? Also stay flexible. Like if a habit isn't working, just feel free to tweak it. You know, i like to the, the,
00:12:15
Adam Pike
You don't need to be perfect at this. All all I'm trying to say is just like making better choices is going to just set you up for success. you know you know Just making better choices, doing better habits, staying away from the the bad habits, and just over time, going to see um you're gonna see some big
Tips for Successful Habit Stacking
00:12:39
Adam Pike
big changes. but I promise you that. like The long-term impact, like let's let's let's talk about that.
00:12:46
Adam Pike
So the long-term benefits of habit stacking by consistently stacking you know small habits, you you create an effect over time like these small changes compound leading to big improvements in your health, your productivity, your overall well-being, mental health. um like Just imagine a year from now, if you stack just one new habit a month,
00:13:09
Adam Pike
how many new positive behaviors are like would you integrate into your life? you know It's a powerful vision to consider because even if you've just did like you did the five minutes of reading a day, you did the walk, 10 minutes around the block, right that's 15 minutes there. You started doing the push-ups, sit-ups, and crunches. It might take you five minutes. That's only 20 minutes. right you get You get what I'm saying. like If you just take a bunch of small little habits, maybe 10 habits,
00:13:38
Adam Pike
and start adding that to your your daily routine, right? That might take you maybe an hour out of your 24 hours to just do all of those habits if you really are good at time management. Over time, it's that's gonna make that's goingnna make ah for a really big change, right? So, listen, as we wrap wrap up today's episode, I'm just gonna encourage you to identify one habit that you can stack on this week, choose something simple, manageable.
00:14:07
Adam Pike
remember ze it's it's It's about progress, not about being perfect at something. okay don't Get that momentum going, that motivation going, you're doing one habit. Trust me, if you get into bumps in the road of of doing a habit, that's ah that's fine. But like once you key continue to to go past those issues,
00:14:31
Adam Pike
it's just going to become a habit into
Community Engagement and Episode Wrap-Up
00:14:34
Adam Pike
your life. That's just, just like brushing your teeth. Right. So listen guys, I'd appreciate it if you, you know, share your habit stacking journey with, with me, you know, if you want to share this episode, if you relate to this episode, um, you can share it on your social media. Um, hashtag mental Monday, hashtag mental Mondays. Let's go. I'm starting to right now. Hashtag.
00:14:55
Adam Pike
mental Mondays. Um, let's, let's just keep inspiring each other. If you found this episode helpful, don't forget to subscribe. Um, whether you're listening to this on Spotify, Apple podcasts, wherever you're listening to, make sure you subscribe. Make sure you rate this show. Um, because the more that, uh, this show is rated, the more do you guys share it? The more that it's going to help me and get this podcast out there. And I would definitely, um, appreciate that. So guys,
00:15:23
Adam Pike
Join us next week for more insights to fuel your mental and emotional wellbeing. Until then, keep stacking those habits and watch how they transform your life. Peace. Happy Monday, guys.