Habit Stacking 97 Small Life Changes That Take Five Minutes or Less By S.J. Scott http://www.HabitBooks.com
Habit Stacking Copyright © 2015 by Oldtown Publishing LLC All rights reserved. No part of this book may be reproduced in any form without permission in writing from the author. Reviewers may quote brief passages in reviews. Disclaimer No part of this publication may be reproduced or transmitted in any form or by any means, mechanical or electronic, including photocopying or recording, or by any information storage and retrieval system, or transmitted by email without permission in writing from the publisher. While all attempts have been made to verify the information provided in this publication, neither the author nor the publisher assumes any responsibility for errors, omissions, or contrary interpretations of the subject matter herein. This book is for entertainment purposes only. The views expressed are those of the author alone, and should not be taken as expert instruction or commands. The reader is responsible for his or her own actions. Adherence to all applicable laws and regulations, including international, federal, state, and local governing professional licensing, business practices, advertising, and all other aspects of doing business in the US, Canada, or any other jurisdiction is the sole responsibility of the purchaser or reader. Neither the author nor the publisher assumes any responsibility or liability whatsoever on the behalf of the purchaser or reader of these materials. Any perceived slight of any individual or organization is purely unintentional.
Table of Contents Your Free Book Little Hinges Swing Big Doors Habit Stacking: A Brief Introduction Small Changes vs. Mini-Habits 8 Elements of a Habit Stacking Routine Productivity (Small Changes #1 to #17) Relationships (Small Changes #18 to #31) Finances (Small Changes #32 to #44) Organization (Small Changes #45 to #60) Spirituality and Mental Well-being (Small Changes #61 to #75) Health and Physical Fitness (Small Changes #76 to #85) Leisure (Small Changes #86 to #97) 8 Steps for Building a Habit Stacking Routine How to Choose a Trigger for Your Habit Stacking Routine Two Examples of a Habit Stacking Routine Habit Stacking Disruptions and Challenges: What to Do? Conclusion Would You Like to Know More? Did You Like Habit Stacking? More Books by S.J. Scott
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Little Hinges Swing Big Doors You can learn a lot about life from a simple quote by W. Clement Stone: “Big doors swing on little hinges.” Put simply, many big outcomes happen because of small events. When you consistently apply this principle to your life, you’ll find that small changes turn into big wins in your business and in your relationships. Many books (including a few of mine) emphasize making dramatic life changes (e.g., quit smoking, exercise every day or write 30 minutes every day), but there are a lot of ways to make a difference in your life by introducing small changes. As an example, let’s talk about fruit. We all know that eating bananas, apples or tangerines can produce positive health benefits. These fruits are sweet, taste good and are a great snack for anyone on the go. Yet fewer than 50 percent of American adults fulfill their recommended daily amount of fruit. Think about this for a second. It takes about two minutes to eat a piece of fruit—plus, it can be carried anywhere. Most people know that eating fruit is a healthy habit. But more than half of the population can’t take a few minutes out of their day to make it happen. The point of this example isn’t to lecture about the magical benefits of fruit. Instead, I wanted to introduce the idea that we all know how to improve our lives, but we often fail to take action. You can compound this with other small changes. I’m confident that right now you could easily think of a dozen ways to instantly improve your life. Odds are, these ideas will only take a few minutes apiece to complete. The problem? You might feel like there’s not enough time to do all of them. The solution, I feel, is a concept that I call habit stacking. As you’ve probably experienced, it’s not easy to add dozens of new habits to your day. But what you might not realize is that it’s fairly easy to build a single new routine. The essence of habit stacking is to take a series of small changes (like eating that piece of fruit) and build a ritual that you follow on a daily basis. Habit stacking works because you eliminate the stress of trying to change too many things at once. Your goal is to simply focus on a single routine that only takes about 15 to 30 minutes to complete. Within this routine is a series of actions (or small changes). All you have to do is to create a checklist and follow it every single day. That’s the essence of habit stacking. Who Am I? My name is S.J. Scott. I run the blog Develop Good Habits. The goal of my site is to show how continuous habit development can lead to a better life. Instead of lecturing you, I provide simple strategies that can be easily added to any busy life. It’s been my experience that the best way to make a lasting change is to develop one quality habit at a time.
Even though I’m a firm believer in making progressive life changes one at a time, I discovered that it is possible to make multiple changes. All you have to do is add them to an intuitive checklist. I first realized the benefit of habit stacking about a year ago. At the time, I was living over an hour away from my girlfriend. Because she’s a teacher and I need a dedicated office space for my work, we only saw each other on the weekends. Eventually, this time apart became a serious strain on our relationship. After a number of arguments, I learned that our time apart wasn’t the main issue. The problem stemmed from the fact that she felt like I didn’t think of her during most of the week. She went on to say that a simple, loving text message would make her happy. Talk about an “ah-ha moment.” This statement made me realize that, while the big things do matter, sometimes it’s the smallest of actions that can make a difference in someone’s life. After truly hearing what my girlfriend was telling me, I made the internal commitment to send her a nice text every single day, without fail. Almost overnight, the quality of our relationship dramatically improved. We now live together, but she still gets a nice, upbeat message on a daily basis. My point here? I was able to improve the quality of my relationship by adding a habit that took less than a minute to complete. Imagine filling your life with dozens of these habits. You could do this for any part of your life: work, relationships, health, organizing and finances. All of this is possible when you follow a habit stacking routine. Isn’t This Common Sense? One of the challenges of writing a book like this is that some of the content will seem like common sense. Odds are you’ll read certain sections and think to yourself, “Duh, I already know that.” I know I’m not the first person to tell you that eating a piece of fruit every day is a healthy habit, or that saying “I love you” to someone important will improve your relationship. The value of the habit stacking concept doesn’t come from the individual habits. Most of us know what we can do to improve our lives. What we don’t know is how to add a series of small changes to a simple-to-follow framework. It’s my goal to provide a catalog of quick habit ideas and show you a simple system for introducing them into your life. You will learn all of these things in the following book: Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. After reading this book, you will understand how habit stacking works, how it can benefit your life, what small changes are right for you and how to get started today. Finally, before we move on, it’s important to know that there are a lot of links and resources within this book. So I’ve compiled a special “reader’s only” page on my site where you can access these links. This doesn’t require an email or anything like that, simply go here if you need to find a specific website: http://www.developgoodhabits.com/stacking-links
There’s a lot to learn, so let’s get to it.
Habit Stacking: A Brief Introduction Everyone has their own personal habits. Some can be good, such as writing, exercising or eating that piece of fruit. Others can be extremely damaging, such as smoking, losing your temper or cheating on your spouse. What’s interesting is that it’s easy to notice the big habits and forget all about those small things that we do on a daily basis. As an example, you probably brush your teeth. This habit doesn’t take that long, but not doing it every day could have a disastrous impact on your long-term health. You could get gingivitis, periodontitis or tooth decay. You could even lose some of your teeth. All of these outcomes are extremely painful and expensive. Yet most people are able to prevent them simply by brushing their teeth on a consistent basis. Brushing your teeth isn’t that hard to do. In fact, even the busiest, most overwhelmed people in the world find five minutes of time to properly brush their teeth. Unfortunately, it’s hard to say the same thing about other equally miniscule habits that could have a positive impact on our lives. Think about this: How much would your life improve if you were able to add the following: decluttering your house, buying your wife flowers while grocery shopping, complimenting a stranger, tracking your daily expenses or eating that darn piece of fruit? We all have been inundated with reminders about how these activities are important, but seriously, how often do you actually do them? Probably not very often. The most common excuse that we like to give for not taking action is time. Many people feel like there are simply not enough hours in the day to get things done. However, if you go back to the teeth brushing example, then you know that “limited time” is simply an excuse we give for activities we feel aren’t immediately important. You have enough time to brush those pearly whites, so why aren’t you able to add other quality habits? I think the answer stems from something called cognitive load. The truth is we have a finite limit on our short-term memories. It’s been said that the average person’s short-term memory can only retain seven chunks of information. So the theory behind cognitive load is that since you can only retain a small amount of information, you have to rely on long-term memory, habits and established processes to do basically everything in life. Think back to that small list of life changes. You know that de-cluttering your home and randomly complimenting a stranger could be beneficial. But these activities are easy to forget because they’re not part of an established, daily framework. Most people brush their teeth because this habit is attached to a larger routine like a morning, evening or eating ritual. This habit doesn’t strain your cognitive load due to the fact that you do it on autopilot. The purpose of habit stacking isn’t to nag you about developing positive routines. Instead, it’s my aim to show you how to create a simple routine (managed by a checklist) that you repeat on a daily basis. With this strategy you don’t have to worry about cognitive load because all you have to
remember is to follow the checklist. Even better, you’ll discover a few tools that will keep you motivated and consistent. So even if you’re completely stressed out, you’ll still find the time and energy to complete these quick habits on a consistent basis. You’ll find that implementing small changes can have a significant impact on your life. Remember —little hinges swing on big doors. By completing dozens of small habits on a daily basis, you’ll be able to make giant leaps forward in your business, strengthen your personal relationships, stay on top of your finances, get organized and improve your health. Before we get to the “how to” information on habit stacking, allow me to briefly clarify one point that might have crossed your mind.
Small Changes vs. Mini-Habits A few months back, Stephen Guise wrote an excellent book called Mini Habits: Small Habits, Bigger Results. The core premise is to show how you can stick to a larger habit (like writing or working out) by starting “stupidly small” and creating a very simple goal. The goal of a mini-habit is to be consistent. In fact, consistency is much more important than what you accomplish with this daily habit. The example that Stephen gives is what he calls “The One Pushup Challenge.” In the past, he had trouble sticking with a workout routine because he tried to cram a year’s worth of effort into the first workout. This “feast or famine” approach led to de-motivation and burnout. One day, Stephen decided to do the opposite, and set a goal of doing one pushup. Simple, right? With that single pushup, he fulfilled his daily activity “requirement.” But next thing you know, he did 14 more. After that, he decided to do one pull-up. Same thing happened—one led to several more. Then he did the same thing with sit-ups. By the time Stephen was done, he had completed a solid workout —simply by setting a goal of doing one pushup. The core idea behind the mini-habits concept is that you can build a major habit by thinking small enough to get started. Most people don’t need motivation to do one pushup, so it’s easy to get started. And once you get going, you’ll find it’s easy to keep at it. You can apply the mini-habits concept to any major habit: exercise, productivity, health or relationships. If an action has the capacity to grow and turn into a major routine, then it could be labeled a mini-habit. The difference between a mini-habit and the small changes I’m about to discuss is level of capacity. Think back to the brushing your teeth, for example. It’s an excellent small change that everyone should do, but there’s no way you could “add reps” to this routine. You either brush your teeth or you don’t. The same principle applies to the majority of the habits outlined in this book. Each is a single-serving action. While you could expand on some of these habits, you’ll get the best results by only doing each for a few minutes. Now that you understand the core principle behind habit stacking, let’s discuss the elements required for a successful habit stacking routine.
8 Elements of a Habit Stacking Routine Habit stacking. It sounds intriguing, doesn’t it? Linking habits together is a way of getting more done in less time, resulting in a positive change in your life. As you perform the stacked actions every day, they become part of your daily routine. At first glance, the nature of habit stacking can be a bit confusing—so let’s discuss each element of this concept. Reviewing each element makes the concept easier to understand and will help you develop your own habits, create a new routine and make small, positive changes in your life. Element #1: Each Habit Takes Less Than Five Minutes to Complete Each habit within your habit stacking routine takes less than five minutes to complete. This means that each task is simple and doesn’t require a major time commitment, making it easy to finish and move on to the next habit. Five minutes is 0.35 percent of your day. Just one-third of one percent of your day will help you create a habit that results in long-term change and benefits. A great example of a quick one-minute habit is collecting all your loose change and adding it to a change jar or sending a text message to a friend that you haven’t connected with in a while. Element #2: It’s a Complete Habit A complete habit is an action that cannot be built upon. For example, exercising is a habit that can be built upon. Exercises change, increase or decrease, and develop over time. This is not the point of a habit within habit stacking. Each habit is a full action completed in a short amount of time—like making your bed. It is basically the same action every day and doesn’t vary much in the time it takes to complete. Element #3: It Improves Your Life Habit stacking is done with the purpose of improving your life in a positive way. The positive changes that come along with habit stacking are reflected specifically in one of seven areas: productivity, relationships, finances, organization, spirituality/mental well-being, health/physical fitness and leisure. Within this book are 97 small changes that will improve your life. For instance, finance habits help you get smarter at spending, saving and budgeting. All of these things are broken down into specific, actionable routines. Element #4: It’s Simple to Complete Since each habit takes less than five minutes to complete, it’s natural that none of the habits are complicated or rigorous. The simplicity of each habit allows you to complete it and move on to the next habit, sticking to the routine and making a lot of positive changes quickly and efficiently. Each habit takes only a few small steps to complete. One example is unsubscribing from a retail email newsletter. You can do this by taking a few simple actions that take only a few seconds each.
Element #5: It Takes Less Than 30 Minutes Your complete habit stacking routine should take up just 15 to 30 minutes when you string all of the quick actions together. If you’re new to habit stacking, start by focusing on habits that add up to around 15 minutes of your day. This will help you avoid being overwhelmed and ensure you complete all of your habits. With a 15-minute routine, it’s possible for you to complete anywhere from three to thirty small changes. Even if you add new habits, it’s important to keep your routine to less than 30 minutes. If you create a routine lasting longer than 30 minutes, there’s a chance it will take too much of your time, making it difficult to complete every habit on your list. Element #6: It Follows a Logical Process Your habit stacking routine should flow like a well-oiled machine. You complete each action, moving from room to room quickly and consistently. If you take breaks in between actions, you are wasting both time and energy. This could prevent you from not completing the entire routine. The whole process should be like a production line, with constant action until all the habits are complete. Every time you complete the routine, it will get easier and become more habitual, resulting in many positive life changes over the course of the next few weeks or months. Element #7: It Follows a Checklist Habit stacking isn’t meant to be a guessing game, or to be improvised on a day-to-day basis. It should be a set of actions done the same way, in the same order, each day. The best way to make sure this happens is to have the habits written down in a checklist. That way, you always know which task comes next and feel a sense of accomplishment as you get through each item on your list. Checklists do much more than keep people organized; they also increase productivity. The Checklist Manifesto by Atul Gawande is a great read about how checklists can improve personal productivity. It offers great insight and inspiration for your own habit stacking checklist. Element #8: It Fits Your Life It’s important to leverage your day when it comes to habit stacking. Take advantage of your location and the time of day when it comes to your habits. Energy is usually at its peak during the first part of your day, which means you should be completing habits that inspire or excite you about the day ahead. A great example is sending an inspirational quote or story to a loved one. It takes energy to find such a piece of content and decide who to send it to, but this habit is highly rewarding and will help you kick off your day feeling great and ready to tackle all the following habits you have in your routine. Well, there you have it—all the important elements of habit stacking. You must take all these elements into account when creating your habit stacking routine because they all work together to ignite positive life changes. Because all of the elements work together, you need to include them all in a productive and successful habit stacking routine. The right structure of a habit stacking routine is the foundation for constructive, valuable habits that result in positive changes.
Now that you understand how habit stacking works, let’s go over the specific small changes you can add to your routine. I’ve classified them according to seven specific areas: *1. Productivity *2. Relationships *3. Finances *4. Organization *5. Spirituality and Mental Well-being *6. Health and Physical Fitness *7. Leisure Each section contains a number of specific actions you can add to your day. I guarantee you won’t be interested in all of these ideas. My advice is to read each section and identify the ones that sound interesting. After you review each section, I’ll provide a simple eight-step process for turning these ideas into an actionable habit-stacking routine that can improve your life.
Productivity (Small Changes #1 to #17) Productivity is simply a measure of your work efficiency during any given day. While there are many time-consuming habits that can help you get things done, it is possible to make small changes that will positively impact your level of efficiency. I’ll agree that some of these actions might seem like common sense, but if you add them to a solid 15to 30-minute routine, you’ll see a dramatic improvement in both the quantity and the quality of your efforts. So let’s talk about how to add small changes to your productivity. #1. Drink a Large Glass of Water Even mild dehydration can cause headaches and fatigue, affect your concentration, impair short-term memory and impede mental function. If you want to be at your most productive, it’s important for your brain to be firing on all cylinders. Therefore, you should make sure you are sufficiently hydrated before starting work. Sidebar: Obviously you want to drink more than a single glass of water every day. The rule of thumb is eight 8-ounce glasses per day (or a total of 64 ounces.) To be honest, this number could vary according to your weight and level of physical activity. The key lesson here is to add the consumption of water as a daily habit. Action:
Fill a 16-ounce glass of water and drink it. Either warm or cold water is fine—there are health benefits to both, so pick whichever you prefer. If you find plain water unpalatable, try adding ice and a squeeze of lemon. Herbal tea (iced or hot) is an acceptable alternative if you really don’t like drinking water, but don’t add any sugar. Avoid black tea and other caffeinated drinks. Time required:
Two minutes. . #2. Schedule Your Day and Prioritize Your Tasks Without at least a basic schedule, it’s frighteningly easy to get to the end of the day and realize you’ve achieved nothing of importance. At the very least, you should make a list of the tasks you want to accomplish during the day and decide where your priorities lie. Actions: Make a list of the tasks you want to complete by the end of the day. Try to be realistic, rather than planning too much. Rate each task’s importance as 1 (vital), 2 (important), 3 (important but not time-sensitive) or 4 (unimportant).
Assign an estimated time to complete each task. Be generous with your estimates. Schedule each task for a specific time. Plan to do your most important tasks first. Don’t forget to schedule breaks. If you feel restricted by a tight schedule, you may prefer to split your tasks into morning and afternoon sessions instead. Time required:
Five minutes. . #3. Focus on Your Three Most Important Tasks Another way to plan out your day is to focus on your Most Important Tasks (MITs). With a daily schedule, it’s easy to try to do too much. Then, when you get to the end of the day and haven’t completed everything, you feel like a failure. Picking your MITs each day gives you something to focus on so you don’t waste your day on tasks of low importance. If you manage to complete your MITs, you’ll feel productive—even if you do nothing else on your list. Action:
If you’ve already prioritized your tasks, this step should be easy. From your day’s to-do list or schedule, pick the three tasks that have the highest importance or must be done today. Don’t work on anything else until you have completed your MITs. Time required:
1 minute. . #4. Turn Tasks into Manageable Steps Sometimes a task can seem so overwhelming that you simply don’t know where to get started. This leads to procrastination and unnecessary stress. Taking an extra five minutes or so to write a list for each project or task can make your workload seem more manageable and help with your productivity. Action:
For each task on your schedule, consider how it can be broken down into smaller steps. As an example, if one of your tasks is “write a blog post,” you could break it down like this: *1. Write the title. *2. Conduct research. *3. Write headings and an outline. *4. Write the post. *5. Check spelling and grammar. *6. Format the post for the Web. *7. Source and resize images. *8. Insert images.
*9. Upload and schedule post. By breaking a task into specific steps, you’ll have a better understanding of what needs to be done and how to schedule your day. Time required:
Five minutes. . #5. Create Accountability by Telling Others Planning out your work in meticulous detail will not do you much good if you never get around to acting on your plan. When you’re only accountable to yourself, you’re much more likely to procrastinate, delay working on tasks or simply never complete the items on your list. If your tasks don’t have accountability built into them (like a client deadline), creating accountability by letting others know your intentions is a great way to discipline yourself into staying on task. You won’t want to embarrass yourself by admitting you didn’t get any work done, so you’re much more likely to achieve your goals if you make them public. Action: Tell someone your productivity and work goals. You can do this by having a productivity partner that you email or talk to regularly in order to keep each other accountable. Alternatively, you could write about your goals on a forum, post an update on social media, create a public blog post or use an app like Lift.do. All of these actions can keep you accountable to your goals. Time required: Five minutes. . #6. Reward Yourself for Task Completion If you schedule your day to be all work and no play, you’ll soon burn out and feel demotivated. To keep your energy up and motivation high, alternate your work tasks with small treats. These treats not only act as a break to replenish depleted levels of concentration, but also work like a carrot on a stick —you’ll work faster and with more enthusiasm when you have something to look forward to at the end of it. Action:
For each task on your list, plan a suitable treat you’ll look forward to. These treats don’t have to be anything fancy as long as they feel like a treat to you—a cup of coffee, a five-minute yoga session or sitting down with a magazine is just fine. For the completion of bigger tasks, you may want to plan a more substantial treat like meeting a friend for lunch or buying yourself something you’ve had your eye on for a while. Time required:
Five minutes. .
#7. Remove Distractions Before Working Humans are curious creatures, and most people find it almost impossible to ignore their email and social media notifications until the end of their work sessions. If you’re being interrupted every few minutes by a ping or flashing browser tab, it will greatly reduce your productivity and concentration. Additionally, these social activities are pleasurable—they give our brains a little hit of dopamine, otherwise known as the happy hormone. In other words, social media can be addictive. A quick five minutes on Facebook can easily turn into an hour, as many of us can attest to. Rather than struggling against your brain’s natural inclination to procrastinate, save yourself a lot of time and hassle by simply closing your email tab and banning social media during work time. Actions: If you’re not tempted to access your email or distracting websites if they’re out of view, simply close them when you start a new work session. If you’re in need of a little willpower boost, there is a wide selection of software available that will block your access to tempting websites and software when you should be working. Use an app like StayFocusd or Cold Turkey to remove temptation at the start of each work session. Time required:
1 minute. . #8. Clear Your Desktop It’s difficult for your brain to stay focused and ordered when you’re surrounded by chaos. Spending five minutes clearing your work area at the start of each day will help to mentally prepare you for being productive, like turning to a fresh new page of your notebook. A cluttered desk can also be highly distracting, constantly reminding you of all the other things you need to do. Remove these physical distractions and you’re sure to see an improvement in your concentration levels. It’s not just your physical environment that needs organization. A cluttered computer not only works to distract you but also means it will take longer for you to find the files you need. Get organized and you’ll be instantly more productive. Actions: Clear all paperwork off your desk except what you will need that day. Put everything else into physical folders, file boxes and drawers—out of sight, out of mind. Clear your computer desktop by deleting temporary files and downloads you don’t need any more. File everything else in the appropriate folders. Time required:
Three to five minutes (it depends on how messy your desk has become). . #9. Play Music or White Noise to Improve Focus
Calming music, ambient nature sounds like rain or ocean waves, and simple background noise like a fan or the babble of conversation in a coffee shop may help you to concentrate and stay focused on your tasks. Low-level background noise helps muffle any distracting sounds that could interrupt your work and has been shown to improve creativity and focus for many people. Actions: Experiment with different types of noise and see what helps you to concentrate the most. You could try a fan or air conditioner, nature sounds, or a website like Coffitivity that simulates the background noise of a busy coffee shop. There are also several white noise apps for iPhone and Android that offer a selection of different background noises. The best music for concentration is usually classical, ambient or instrumental, without lyrics. Most people find music with lyrics to be very distracting, but author Stephen King writes to a backing track of heavy metal—you may be surprised what works for you! You can find productivity playlists compiled by other users on YouTube and Spotify. Once you’ve found your ideal work soundtrack, play it whenever you’re ready to get down to work. Time required:
One minute. . #10. Do the Hardest (or Most Unappealing) Task First When you look at your list of tasks, it’s tempting to choose the smaller, easier tasks to do first. If you have a big project that fills you with dread, you’re much more likely to procrastinate and put it off until later. However, if you get that task out of the way first, you’ll have the satisfaction of knowing it’s crossed off your list and the rest of your tasks will feel like a breeze in comparison. A study of elite musicians found that rather than practicing more than their peers, they were instead engaging in more deliberate practice, focusing on their hardest tasks and being more productive during their practice sessions. If you look at the hardest task on your list, you’ll probably find that it is also the task that will give you the most benefit. Action:
Look at your list of MITs and underline the one that you know you’d put off indefinitely if you had the chance. Get started on this task before you have a chance to think about it. Don’t work on your other tasks until it’s finished. Time required:
One minute (to choose the hardest task). . #11. Commit to a Very Small Goal Often, simply getting started is the hardest part of getting work done. Before we start a project, our brains naturally fixate on the hardest parts and avoid this unpleasantness by inventing other things to
do (checking Facebook, reorganizing your paperwork, etc.). Once you can get over the hurdle of starting, it’s likely that you’ll happily continue working well past the time limit you’ve set. Committing to a ridiculously easy goal like writing for only five minutes reduces the difficulty of the task in your mind and allows you to get over the hump of getting started. (This is why I love the simplicity of Stephen Guise’s book, Mini Habits.) Action:
Look at your hardest task and plan a small, easy first step to completing it that will take only a few minutes. Pick a simple metric that you know (without a doubt) you can complete. Time required:
Two minutes. . #12. Work in Small Blocks of Time As previously discussed, our brains generally do not react favorably to the idea of large, difficult tasks. However, we can trick ourselves into making these tasks more acceptable by breaking them into small chunks. If you sit down and tell yourself you’re going to work for three hours, your brain will balk at the idea and procrastination is likely to follow. Instead, divide your work sessions into smaller blocks of time, with breaks in between. The Pomodoro technique is probably the most well-known version of this technique. It involves working for twenty-five minutes and then taking a five-minute break. Twenty-five minutes doesn’t work for everyone, though, so it’s worth experimenting and seeing when your concentration starts to wane. Actions: Set a timer for 25 minutes (or your ideal time for a block of work). You can use a physical kitchen timer or stopwatch, or use an app. There are several Pomodoro timer apps available for Android and iPhone, or you could try a website like e.ggtimer.com. Time required:
Less than a minute to start the timer. . #13. Track Time for Different Activities Have you ever gotten to the end of the day and felt like you’ve worked all day but have very little to show for it? Most people overestimate the amount of time they spend doing actual work and spend a surprisingly large amount of time doing mindless tasks. By tracking your time, you become more aware of how you’re spending it, and you can start to spot patterns in your schedule that are reducing your productivity. Actions: There are time-tracking apps available, or you can simply write down the time that you start and stop each activity.
RescueTime is a very helpful software application for tracking how you spend your time on the computer. It runs in the background and sends you a report at the end of each week so you’ll know exactly how much time you spend in different software applications and on different websites. This can be eye opening to say the least. Time required: If you use an automatic app, you can set it and forget it. Writing down tasks will probably add up to five minutes over the course of a day. . #14. Use the Two-Minute Rule We often put off unpleasant tasks or things not directly related to our current projects, even if they will take only a couple of minutes of our time. This leads to a backlog of tasks that will end up taking much longer to deal with. For example, it’s more efficient and less unpleasant to wash your plate straight after eating than to have a sink full of dirty dishes to do at the end of the day. Action:
If a task will take you two minutes or less to do, deal with it immediately and move on. Time required:
Two minutes. . #15. Capture Every Idea Very few people are able to keep their minds solely on the task at hand. Instead, it’s more likely that your mind will wander and you’ll come up with all sorts of ideas and thoughts for other projects and tasks, distracting you from your work. Trying to ignore these thoughts is futile (have you ever tried not to think about something? It’s impossible!). So instead, capture them in a physical or electronic notepad. Once they’re out of your head and down on paper (or a screen), your brain will forget about them so you can get back to work. Actions: Keep a notepad on your desk so you’re always ready to jot down thoughts as they come to you while you’re working. Alternatively, use an electronic program like Evernote to make notes on your computer or mobile device. Time required:
Less than a minute per idea. . #16. Write a Done List Most people are familiar with to-do lists, but these lists can easily make you feel overwhelmed and demotivated if you try to plan too much. A done list has the opposite effect. By writing down
everything you achieve each day, you’ll feel motivated to continue. Action:
Make a note of tasks as you complete them, or reflect at the end of the day and write down a list of everything you achieved. You can do this on paper or in an app like iDoneThis. Time required:
Five minutes. . #17. Review Your Goals Everybody has goals. Whether they are big or small, we all have things that we want to accomplish. Sadly, the daily hustle and bustle of life can make us get off track. You need to review your goals so that you can create plans to reach those goals, put your day in perspective and know what’s important to accomplish. You can set goals for the day or the year, but you can’t just aimlessly wander around on a day-to-day basis. Make sure you use every minute for what it’s worth and accomplish what you set out to do. Actions: Keep your goals in an easy-to-access place. This could be a binder or an app like Evernote. Once or twice a day, pull out this list and review your goals. Take time to read each goal out loud and think about the specific actions you’re taking to achieve it. Time required:
Five minutes.
Relationships (Small Changes #18 to #31) Our relationships give meaning to our lives. Whether it’s a significant other, family member, child, friend or potential dating partner, it’s important to spend time proactively working on these relationships. The truth is, it’s easy to allow your relationships to decay in the pursuit of other goals. We often feel like there’s not enough time to connect with others, but you’ll find it’s not hard to add a few relationship-building activities to your daily routine. #18. Return a Call or Text Message Communication is the two-way street that leads to a healthy relationship. When someone has reached out to you, it’s important to reciprocate and continue that communication by replying. Returning calls and text messages in a timely manner builds trust and integrity within a relationship. Action:
Check for missed calls first. Return calls in the order they were received. Apologize for missing the call and inquire about what you can do for the other person. Then respond to any text messages that have gone unanswered, again in the order received. Last, check any emails that are sitting unopened in your inbox and respond accordingly. Time required:
Five minutes (it could be more or less depending on the person). . #19. Text Something Encouraging Sometimes, it’s about doing something for others that will make you feel better about yourself. Take a moment to send that special someone a few words of encouragement. It doesn’t have to be anything big, but you’ll feel better about yourself afterwards. Action: Think of someone who might need a bit of encouragement during the day. He or she might be facing an important project, test, athletic event or meeting. Simply write a short message wishing them luck and letting them know you’re thinking of them. Time Required: Two minutes. . #20. Make a Lunch or Dinner Date Keeping a full social calendar by consistently making lunch or dinner dates is a great way to stay social. Going out to dinner or lunch with someone is the best way to get to know them better, build
your relationship and try new things. Action: Call, text or email a friend, family member or co-worker to ask if they are available to meet for dinner or lunch. Suggest a specific date, time and location for your date. If the person accepts your invitation, add the date to your calendar so you don’t forget about it and make other plans. Time required:
Two minutes. . #21. Give a Compliment Giving a genuine compliment makes others feel good and will also make you feel good about yourself. Going out of your way to cheer someone else up is rewarding, and it’s a great way to start a conversation or enhance a friendship or relationship. Action:
Keep an eye out for something you genuinely like or enjoy, such as someone’s outfit or a recent accomplishment. Then compliment the other person about it. Time required:
Two minutes. . #22. Check Your Social Schedule When making social plans, it’s important to allot the right amount of time for each event. Don’t double-book appointments or schedule too much or too little time for your appointments. Keeping your social calendar balanced makes it easy to have a social life and helps you improve your integrity and follow-through. Double-booking plans and not scheduling enough time for people has the potential to damage valuable relationships. Action:
Sit down and take a good look at your desk calendar as well as your email and phone calendars. Check other places where you might have written down information about upcoming social plans. Take some time to write down new plans, delete plans that have been canceled or update the date, time or location of previously scheduled plans. If you find that you have two events or appointments booked at the same time, reach out and ask if there is another day or time you can meet. Don’t forget to apologize for your scheduling mistake. Time required:
Four minutes. . #23. Make a Connection on Facebook or LinkedIn
Making a new connection on Facebook or LinkedIn can help to grow your social network. People you may know are joining LinkedIn and Facebook every day, just waiting for friendship requests and professional connections. New connections can rekindle friendships from the past, strengthen new ones or spark interesting conversations. Action:
Log on to LinkedIn and/or Facebook. Both sites have a “people you may know” section. Look through this section to see if there is anyone you know who hasn’t already connected with you. If there is, click on the “Add Friend” or “Connect” button. Time required:
Three minutes. . #24. Talk to Like-Minded People on Social Media Making connections is just one aspect of participating in social media. Another great reason to join social media networks is to find like-minded people who are facing the same challenges you do. Whether you are training for your first marathon or wondering how to prepare meals on a budget, having the right people to support you can make a huge difference. Creating a social networking account could change your life! Action: Find an online forum or Facebook group that matches your personal interests or habits. Then spend a few minutes each morning interacting with people on this website. There are a number of reasons why this is a necessary step to success. Here are some of the most important: ** Talking to other people about your goals holds you accountable for your actions. ** You can connect with like-minded people. ** You’ll find new tips and strategies for success. ** It’s easier to track your progress. Time required:
Five minutes. . #25. Share Something Inspiring Sharing quotes, stories and blog posts with other people shows you take the time to think about others. A thoughtful story or quote can even strengthen your relationship with another person, making both of you feel good about yourselves. Action:
Keep an eye out on Google or Twitter for links to good quotes, articles or blog posts. You can send the link to someone else via Twitter or email, or you can print the piece to mail or give to someone in
person. Time required:
Five minutes. . #26. Meet Someone New Introducing yourself to someone new is a great way to expand your social circle. You will never have new friends or relationships if you don’t step out of your comfort zone and open yourself up to the potential of a new friendship. If you never introduce yourself to other people, you’re more likely to have an unfulfilling social life. Action:
Introduce yourself to someone new in class, at the office or in the neighborhood. Give the person a friendly handshake and ask what he or she does for a living. Share some information about your occupation or favorite hobby. Before walking away, let the person know you enjoyed your interaction. Time required:
Two minutes. . #27. Research a Fun Activity Making plans with others is easy when you know what you want to do. Think of the people in your life and what they enjoy most. Then take the time to research something fun that you can share with them. Action:
Hop on Google, Facebook or Twitter and see what’s going on in your town this week. Are there any free activities that you and a friend could enjoy together? Maybe there is a fundraiser for a local charity that you and your sister could go to this weekend. Time required:
Five minutes. . #28. Do an Activity That Makes You Happy It’s hard to be happy in a relationship unless we are first happy with ourselves. That’s why it’s important to take a few moments every day to do something we thoroughly enjoy, whether it’s a quick five-minute meditation or maybe listening to your favorite song. When we are happy, we can make others happy, improving our social lives and relationships immensely. Action:
What small thing makes you smile the most? Spend five minutes doing it. It could be sipping coffee on
your front porch while watching the birds or writing in a journal about your day. Time required:
Five minutes. . #29. Spend Time in Someone Else’s Shoes To better understand people and interact with them socially, it is important to spend some time thinking about their lives and what they are going through. You will be able to better relate to people when you think about things from their point of view. Action:
If you have some conflict with a family member, co-worker or friend, think about how the other person might be feeling. Try to think of something you can do to help out. By making an effort to understand someone else’s point of view, you will learn how to communicate effectively with other people. Time required:
Five minutes. . #30. Learn a New Joke Being able to make someone else laugh is a great conversation starter. Having a joke to share is always a great thing because people are entertained by jokes and laughing together can make your relationship stronger. Action:
Use Google to search for and find a joke that makes you laugh. If it makes you laugh, it will surely make someone else laugh as well. Read it a few times so you can memorize it, or write it down for later. Time required:
Two minutes. . #31. Leave a Note Leaving a note for a friend, family member or co-worker is a little action that goes a long way. Finding a note is a surprise that can brighten someone’s day and show the other person that you went out of your way to make him or her smile. This is a great way to strengthen relationships. There are tons of ways to make someone’s day, and it’s even better if they don’t have a clue about it. Here are some examples you can use: leave a note on the pillow, pack your child’s lunch and put a sweet message in it or place a kind word of encouragement in a backpack or briefcase Action:
Write a quick, uplifting message on a Post-it note or piece of paper. Leave your “Have a great day!” or “I love you” note in a place that makes it easy for the recipient to find it. Time required:
Two minutes.
Finances (Small Changes #32 to #44) Improving your financial situation requires discipline and deliberate action. Really, when you think about it, the money you keep largely depends on the choices you make on a daily basis. Fortunately, making smart financial choices doesn’t always require that much of your free time. In fact, there are a number of small actions you can take every day to make improvements to your current situation. #32. Transfer Funds It’s important to always know how much money you have and where it is. If you know how much money you have, you can better decide how it needs to be saved or spent. Also, over-drafting and bouncing checks are expensive habits you can easily avoid. Action:
Take a look at each bank or credit union account you have. Write down how much money you have in each account. Decide whether or not you need to transfer funds from one account to another to spend or pay bills. Time required:
Five minutes. . #33. Read a Personal Finance Article You can never be over-educated, especially about finance. It’s important to know about the economy and personal finance in order to make the best financial decisions. Learning from others is a great way to save more money and avoid costly mistakes. Action: Use
Google, Yahoo! or Bing to find an article about personal finance. Whether it is an advice column or a daily piece written by an expert, it is sure to provide you with insight into personal finance as well as inspire you to make changes to your personal financial situation. Time required:
Five minutes. . #34. Put Loose Change in a Jar A quarter here and a nickel there doesn’t seem like anything substantial, but when you collect all your change and keep it in one place, you’ll see how quickly it adds up! Every time you add more change to your change jar, you are essentially adding to a savings account that is growing over time. Action:
Check your pockets, purse, kitchen table or any other place you might leave your spare change. Collect it and put it all in a jar. Avoid the impulse to take change out of this jar by keeping a lid on it
and storing it inside a cabinet or drawer. Time required:
Two minutes. . #35. Write Down Yesterday’s Expenses Tracking your expenses is the smartest way to manage your personal finances. Writing down everything you buy as well as how much it costs will give you great insight into your spending habits. Over time, you will notice trends in your spending and be able to easily decide where cuts can be made to save money. Action:
Use a checkbook or notebook to write down each expense from yesterday. Keeping your receipts makes this way easier than trying to write them all down by memory. By day, write down each item and cost, tax included. You can also write down whether you paid cash or with a check or credit card. Time required:
Three minutes. . #36. Count Your Cash When you know how much cash you have, you can make better decisions when spending it. It’s important to know how much cash you have in case you have a bill that needs to be paid. You will also need to know how much cash you have if you shop at a store that does not accept credit or debit cards. Not having enough cash for a purchase can cause you to use your credit card, which often results in making a larger purchase than intended. You’ll also have to pay interest on your purchase unless you pay it off immediately. Action:
Collect all the cash you have for the day from your pockets, purse, etc. Count it and put it all into your wallet, or set some aside if you need it for a specific expense (e.g., lunch money, paying bills). Time required:
Two minutes. . #37. Unsubscribe from Junk Email and Catalogs Receiving emails and print catalogs with discounts and promotions often leads to unnecessary spending. Saving 20 percent on a purchase isn’t saving any money at all if you have to spend $100 to save $20. Getting rid of these communications can help you avoid impulse buys and save money.
Action:
Look through your inbox and unsubscribe from one retail email list. By law, there must be an unsubscribe button at the bottom of every email, but it might take a minute to find it. All you have to do is click the button and confirm. You should also look around your house for catalogs you no longer wish to receive. Call or email each company to have your name removed from their mailing lists. Use services like Catalog Choice and UnRoll.me to streamline the entire process. Time required:
Five minutes to eliminate a few unwanted subscriptions. . #38. Find Coupons for Necessities There are some products that you are going to need no matter what they cost, so don’t pay more than you have to for each item. Using coupons for necessities such as dish soap and napkins can save you a lot of money. Action:
Look through your daily newspaper or browse the Web for coupons for necessary items like toilet paper, garbage bags or paper towels. Cut the coupons (or print them from the Internet), then put them in your wallet so you have them next time you buy these necessities. Time required:
Three minutes. . #39. Pack a Meal, Coffee or Snack Making your lunch at home and bringing it to work or making coffee at home instead of buying it at the drive-through is not only healthier for you, but cheaper as well. Going out for lunch or coffee each day quickly adds up, costing you hundreds of dollars, when you can make lunch and coffee for a fraction of that cost at home. Action:
Check your kitchen for what you could bring as a snack or for lunch. Place it with your purse or car keys so you don’t forget it when you leave. Or, make coffee at home and use a travel mug to take it with you. Time required:
Two minutes. . #40. Find Something Free to Do It’s possible to get out of the house and enjoy yourself without spending any money, but many people often overlook this tactic. Dinner and a movie can end up costing a couple more than $100, which is
money that could be better spent on groceries or paying off credit card bills. Enjoying free activities in your area allows you to use your extra income for more important things that can greatly benefit your personal finances. Action:
Check your local paper or search local websites for listings of free activities you can enjoy. Look for nearby parks, free concerts and movies, and special community events. Choose one you would like to do and write it down in your calendar so you don’t forget about it. Time required:
Three minutes. . #41. Set a Daily Spending Limit It’s important to set a spending limit each day when you are trying to improve your financial situation. Spending limits allow you to save money and avoid overspending on impulse purchases. Action:
Decide how much money you will realistically need to spend today. If you have payments due for bills, take that into account. Choose an amount that doesn’t allow for impulse buys or excessive spending. Time required:
One minute. . #42. Plan Your Daily Errands Planning your errands for the day is just like planning your budget for the day—it keeps you on track and in control. Plan your errands to avoid the places where you tend to overspend and visit the places you need to go in the most logical order. This planning will save you time, gas and money. Action:
Write a list of errands you need to complete. Then re-write the list in the order you will complete each task. Make sure you stick to the list so you don’t go somewhere you didn’t intend to go and spend money you didn’t plan on spending. Time required:
Two minutes. . #43. Turn off Lights and Appliances This is one of the easiest ways to save money. Turning off the lights and appliances in your home, office or apartment can save you a significant amount of money when it comes to your monthly electric bill. It’s important to save money this way because it is simple, saves you money and helps
the environment. Action:
Take one lap around your home, office or apartment. Turn off all the lights and appliances that are not being used. Time required:
Two minutes. . #44. Do Comparison Shopping Online Comparison shopping is one way to make sure you don’t overpay for anything you need to buy. The bigger and more expensive the purchase, the more important it is to comparison shop. This will help you save money and make a better-educated purchasing decision. Action:
Choose an item you want or need to buy. Look for the item on at least three different retail websites. Check the features, details, availability and price of the item to see which website has the best deal. Time required:
Five minutes.
Organization (Small Changes #45 to #60) Never underestimate the benefits of being organized. To be honest, I’m naturally a bit of a slob, but I found that completing a few daily de-cluttering actions helps me stay organized and better focused on the important things. Plus, it’s nice to know where my shoes are before my regular runs. You don’t really need to go overboard with organization. All that’s required is 15 to 30 minutes per day to create a living/working environment that’s free from clutter. Here are a number of habits to help you started. #45. Fix Your Broken Windows You may not have any broken windows, but you probably have a number of small things that add to your stress levels if you don’t address them early on. Some common “broken windows” include: ** Dishes in the sink ** Cluttered mail ** Unsorted laundry ** Messy kitchen ** Trash that needs to be taken out Action: When you do this action depends on how you want to feel afterward. If you want to start your day with an organized mind, make this one of the first items on your to-do list. Do this at the end of the day if you want to go to bed feeling a sense of accomplishment. Think of the parts of your home that make you feel stressed or full of anxiety. Most of these can be fixed in a matter of minutes, yet we allow ourselves to ignore them and let them sit in the back of our minds all day. Take care of your broken windows and you’ll see a dramatic decrease in your stress level. Check out this link for more broken window ideas. Time Required:
Five minutes. . #46. Make the Bed Starting off your day by making the bed sets a great tone for the whole day. This is an important habit because a nicely made bed instantly makes a bedroom look more organized. Plus, it’s also rewarding and relaxing to get into a clean bed at night instead of struggling to find blankets and pillows and get them in order when you’re tired. Action:
Remove the sheets, comforter and pillows from your bed. If there are any loose items lying around, put them away. Put your sheets and comforter back on the bed, making sure each piece lies flat on the surface of the mattress. Finally, put your pillows back where they belong. Time required: Two minutes. . #47. Clear off a Countertop (or the Top of Your Dresser) A clean countertop or dresser top means less clutter and less stress. It’s important to clear off these spaces because we all have a tendency to throw clothes, magazines and other items on top of them and forget to put them away. Action: Pick one countertop or dresser top in your home. If an item doesn’t belong there, return it to where it does belong. If any item there is trash, throw it in the garbage. If the item can be recycled, add it to your recycling bin. Repeat these steps until the surface is completely cleared. Time required: Five minutes. . #48. Put Away Three Things Putting away a few things per day is a great way to keep your home or office clutter-free and avoid becoming overwhelmed by weekly or monthly cleaning tasks. One of the best ways to stay organized is to make sure every item in your home or office has a designated place and that it is returned to that place each time you are finished with it. Action: Find three things that are out of place and return them to where they belong. If you have not designated a place for these items, store them somewhere out of the way until you make a decision. Time required: Three minutes. . #49. Find Something to Sell (or Give Away) This is a great way to save or even make money. Selling an item brings in more money for you to use to pay bills or buy groceries. Trading an item eliminates the need to pay for something, saving you money and helping you get rid of things you don’t need. Giving items away will free up space in your home and help you feel good about helping others. The less cluttered your house is, the more likely you are to want to keep it that way and avoid buying anything that would cause more clutter. Action:
Designate a box or bin for items you wish to sell, trade or give away. Each day, find one thing that fits into one of these three categories and put it in the box. Keep an eye out for opportunities to sell, trade and give throughout the day. Time required:
Two minutes. . #50. File Receipts, Mail or Bills Filing loose paperwork such as receipts, mail and bills helps stop paper clutter while also improving your personal organization. Filing these items each day keeps them off of countertops and other surfaces. It also makes it easy to find important documents if you need to access them in the future. Action: Collect any loose receipts, mail and bills. Sort through them and decide what needs to be kept and what needs to be recycled. After that, file the documents you want to keep by sender or date received. Shred or recycle the documents you no longer need. Time required: Four minutes. . #51. Throw Something Away Clutter often comes from items that we no longer use but refuse to throw away. Some items would be better off in the garbage than on your desk or countertop. Items that are broken, torn or extremely worn are just taking up valuable space that could be used for something new or cleared off to create free space. Action: Find an item that is no longer useful to you. Items that are broken and irreparable or all worn out can be thrown right into the garbage or recycling can. A good rule of thumb is that if you haven’t used the item in the last six months, then you probably won’t use it in the next six months. Time required: Two minutes. . #52. Organize Digital Clutter Clutter doesn’t only exist in your home or office—it also exists on your computer. Digital clutter can be just as distracting and frustrating as traditional clutter. That’s why it’s important to recognize and address this issue as well. Action:
Log on to your computer. Move desktops icons, organize documents in folders or move one file that you no longer need to the recycling bin. Don’t forget to empty the recycling bin to fully complete this action. Time required: Five minutes. . #53. Check for Expired Food or Coupons Expired food and coupons are no longer valuable to you and are just taking up space. Getting rid of these items frees up space and prevents you from using something that’s expired. This will save you some frustration if it’s an expired coupon or even sickness if it’s an expired food item. Action: Check your fridge, pantry and cabinets for expired food. Any food that is past the expiration date should be thrown away. Then, check your purse, folder or binders for expired coupons. If it has not been six months since they expired, send the coupons to military families overseas. Visit http://www.ocpnet.org/ to learn how to package your expired coupons and send them to a military base. If the coupons are more than six months past their expiration dates, throw them away. Time required: Four minutes. . #54. Clean One Thing When your home or workspace is clean, you are less likely to add clutter to it. Cleaning one item at a time is an efficient and easy way to slowly but surely clean your entire home or office. It’s important to make a habit out of cleaning things because it helps you stay organized and improves your overall cleanliness. Action: Choose one item in your home or office to clean. It could be a drawer, piece of furniture or even litter box. Grab the cleaning supplies you need to accomplish the job and get to it! Time required: Five minutes. . #55. Collect Dirty Laundry Dirty laundry thrown about the house can make it look more disorganized than it really is. It’s important to collect dirty laundry so it is all in one place for when you decide to throw a load into the washer. You are way more likely to throw a load of clothes into the washer when it is all collected
and waiting in a basket than when it is all over the house. Action: Take one lap around the house collecting any loose or dirty clothing. Put it all in a hamper or basket and place it next to your washing machine. Time required: Three minutes. . #56. Check for Items to Replace or Replenish To help you stay organized, it’s important to know which household items need to be replaced. Because seriously, is there a worse situation than realizing—too late—that you need toilet paper? Action: Check all of your home’s necessities: toilet paper, paper towels, diapers, garbage bags and light bulbs, just to name a few. Make sure there is enough to get you through until your next scheduled shopping day. If there is not, write it on your list of things to buy while you are out of the house that day. Time required: Four minutes. . #57. Wipe off One Surface Dust and dirt are clutter too. Wiping off one surface at a time gets rids of this clutter and makes every surface look better. You are also less likely to add clutter to a clean surface. Action: Choose a dresser top, desktop or tabletop to clean. Wipe the surface using your choice of all-purpose cleaner and a rag or paper towel. Make sure you wipe the edges of the surface so residual dust or dirt isn’t left behind. Time required: Two minutes. . #58. Sign up for One Paperless Initiative The less paper that comes to your home or office, the less clutter you’ll have, which means you won’t have as many things to organize. And as an added bonus, less paper helps the environment greatly. Action:
Compile a list of companies that send you bills or statements on a monthly basis. Call or visit each company’s website to request paperless communication. Time required: Three minutes. . #59. Add to the Recycling Bin The more things there are in your recycling bin, the less clutter there is in your home or office. Continually adding to your recycling bin gets paper out of your way and helps the environment. Recycling is important because it can help you reduce the amount of paper clutter in your life, stay organized and contribute less garbage to landfills. Action: Find papers in your home or office that you no longer need. Add them to your recycling bin. Things that can also go into your recycling bin include broken-down boxes, empty soup or vegetable cans, and plastic trays. Time required: Two minutes. . #60. Practice a “Getting in the Door” Routine Disorganization often happens because we don’t have a system for where to put things when walking through the door. A great way to keep a house free from clutter is to create a designated spot where you put specific objects the moment you get home. Action: Think of everything you take with you to work, the gym and other activities. Then designate a specific spot where you put every object that’s taken out of the house. This includes items such as your car keys, wallet, purse, laptop, briefcase, shoes, books, coins, cell phone and gym clothes. Simply take a few minutes to put these items in their designated spot. Time required: Five minutes.
Spirituality and Mental Well-being (Small Changes #61 to #75) Some people are very religious, while others like to focus on their overall mental health. Regardless of what you “believe,” you can develop a number of habits that can make you feel energized and in touch with the world around you. The following are a few small changes you can add to a habit stacking routine. #61. Speak Words of Affirmation If you start your day right, it can do wonders for your general attitude as the day goes by. Start the day by speaking words of affirmation in the mirror each morning to boost your confidence and leave you feeling empowered. Just a few good thoughts can change the entire course of your day for the better. I’ll admit that some people find this habit to be a bit hokey. However, if you’re having problems with confidence, then this could be a simple solution for feeling happier about the upcoming day. Action:
Make eye contact with the mirror as soon as you wake up in the morning. Repeat mantras or positive sentences out loud. For example: “I am in control of my life.” “People love and adore me.” “I can make a change in this world.” “I am a generous person.” “I will accomplish my goals today.” Time required:
Five minutes. .
#62. Compile a Gratitude List Our actions are derived from our thoughts, so it is only natural to act on the things you think. Writing down the things you are grateful for or what makes you happy is known to be highly beneficial. Your list will serve as a visual affirmation of the positive things in your life, leading to positive thoughts and actions. Action:
Practice this habit by keeping a gratitude journal next to your bed. Every day, write down three things you are grateful for or three things that make you happy.
Here are some examples: “I’m grateful that I’m healthy.” “I’m happy that I could spend time with my friend.” “I’m lucky to have paid off my credit card.” Time required:
Three minutes. . #63. Listen to Your Favorite Song It’s amazing what listening to your favorite songs can do for your mind and body. Not only will the upbeat music stimulate the release of happy hormones, but the recollection of happy times will influence your mood. Without realizing it, you will be dancing around and singing along, which will leave you feeling happy and ready to take on the day. Action:
Download or purchase a few of your favorite songs that always put you in a good mood. If you have a good Internet connection, you could also stream these songs from online radio stations or iTunes radio. As soon as you wake up, start playing these songs while performing some of your other daily habits or chores. Time required:
Five minutes. . #64. Get in Touch with Nature Nature as a whole has tremendous healing and calming effects on the body and mind. As an added bonus, sunlight also gives you some much-needed Vitamin D. Getting up a bit earlier each morning to get in touch with nature would be advised if you want to give a boost to your general well-being. Action:
If you don’t have enough time to go for a morning walk, have your tea or breakfast outside if possible. You could prepare your teapot the night before so all you have to do in the morning is boil water. You don’t have to be a tea lover to get some fresh air, either. If you have an herb garden, this would be the perfect time to water your plants or take your dog outside for a quick sniff around. Take in the sounds, smells and sights around you. Time required:
Five minutes. This is one of those actions where you could add time and turn it into an exercise routine, but you can still get a lot of mental benefits by taking a quick walk around the block. . #65. Drink a Calming Beverage (Like Tea)
Having a warm cup of tea could boost your feelings of positivity and improve your general mindset. A cup of green tea has a detoxing effect on the body and helps to keep your body hydrated, which is also crucial to your wellness. Taking a break to enjoy a beverage will give you the chance to plan your day ahead and reflect on things you want to do differently. Action:
Boil the water right after you wake up and then prepare a cup of tea or coffee to your liking. Enjoy! Time required:
Two minutes. . #66. Perform Stretches Every Morning After a long night’s sleep your body will benefit greatly from performing stretches each morning. Stretching your muscles leads to improved blood circulation, less muscle tension, better coordination and an increase in energy levels. All of these things will give you a positive start to the day. Action:
If you shower in the morning, perform your stretches afterward. Your muscles will be warm and flexible after a hot shower. Start by performing basic stretches such as touching your toes and stretching to each side with your arms extended over your head. Stretching comes naturally; your body will alert you as to which areas need attention. Don’t rush the process and make sure that you “enter” and ‘exit’ these stretches in a natural manner. Time required:
Five minutes. . #67. Practice Mantra Chanting Even though this might seem a bit too controversial for some, mantra just refers to chanting or “voicing” your positive thoughts aloud. Repeating certain positive phrases and words of encouragement will lead to a feeling of empowerment. All sounds have an effect on the human body and psyche, so if you condition your mind and body to become accustomed to positive sounds and noises, you will relate those words and sentences to a feeling of calm. When practiced properly, mantra chanting will lead to reduced stress, anxiety and depression levels. Action:
Even though it might feel silly at first, the core of mantra chanting lies in actually chanting these words and quotes aloud. Find a list of quotes or mantras that invoke the feelings you want to experience. See them as affirmative sentences that will influence your life, attitude and actions. Write each mantra on a small piece of paper and put all of the papers in a box. Start each day by drawing a mantra from the box and reading the words aloud. Time required:
Five minutes. . #68. Take Time to Play Remember as a kid how you would wake up in the mood to play and think up ways to stay creative and active? This doesn’t have to change just because you’ve matured. Playing will lower stress levels and most likely lead to laughter. If you have children of your own, playing with them early in the morning will stimulate your brain and get you moving. It will also give your kids the attention they need. If you have a pet, play with it outside to get your blood flowing and create positive vibes. Action:
Create a morning routine of play with your kids, friends or pets. If you don’t have someone with you, you can even play games on your tablet or cell phone. Some of these games can be rather addictive, so make sure you set a time limit. Playing games is also a good way to kill time while riding public transportation. Alternatively, you can play hide and seek with your kids or chase your dog around the house. Time required:
Five minutes (or more if you have time). . #69. Practice Simple Grooming Taking time out of your morning routine to do a bit of grooming can really add to your general wellbeing. If you are feeling groomed and well-dressed for your work day, you will feel more respected and have more confidence. Pampering has internal as well as external benefits because taking the time to take care of yourself helps boost your self-image. Action:
Before you leave for work, make sure your appearance is impeccable. Your last-minute pampering routine could include spraying perfume on your body, using scented lotion, plucking eyebrows that seem out of place or applying makeup. Men should groom their facial hair or apply cologne if desired. Time required:
Five minutes. . #70. Look at Pictures We all know that visual stimulation can have a direct effect on how we perceive things. Everyone has different emotions when they view photos or images. You can revisit these emotions every time you view the same picture. Feed your mind with positive feelings by looking at images that leave you feeling grateful, in love,
happy, inspired and excited. Looking at photographs of friends, family members and loved ones will take you back to those happy moments in time and allow you to relive the love and warmth portrayed in the images. Action:
Relive happy times by viewing images of your past that left you with a sense of happiness. Do this by browsing through the saved images on your phone, paging through a photo album or looking at portraits in your home. Alternatively, you can find these feelings of inspiration and happiness by viewing images on blogs and social media pages that interest you. Pinterest is full of visual stimulation—just find images related to your favorite topics. Time required:
Three minutes. . #71. Flex Your Muscles Even though this might sound silly to some, flexing your muscles in the mirror can benefit your overall attitude. Of course, not everyone is in shape, but seeing your muscles in the mirror will serve as a reminder of your physical strength. This reminder will even help you improve your emotional strength. As animalistic as the flex may seem, if you recognize those muscles and your physical ability, you will feel like you are in control. This feeling of being in control of your life and being able to protect yourself will benefit your well-being. Action:
Stand in front of the mirror while contracting your main muscles one by one. Turn and view these shapes and lines from different angles. If you lead an active lifestyle, you might see an improvement in your muscle density. If you weren’t as active previously, this might be a good wake-up call. Being aware of your muscles will also lead to better posture during the day. . #72. Keep a Journal We should all take some time out to gather our thoughts and reflect on what is happening in our lives. Keeping a journal keeps us in touch with our thoughts and emotions, which can determine our actions. If you are having a bad day, you will be able to pin down the influences and reasons behind it by taking a look at your journal entries. This is another way of feeling in control of what is happening in your life. Making sense of your thoughts and struggles will help you analyze your situation and accept the things you cannot change. Action:
Find a diary or journal with a place to enter the date. Start or end your day by writing about your thoughts, mood and whatever is happening in your life. You could even include a list of foods you ate
to show you which emotions and events lead to emotional eating (more on this later). If you aren’t a big writer, you can just write the entry in “bullet” form—as long as it’s clear what you are referring to in each bullet point. Time required:
Five minutes. . #73. Serve Others If you are living with housemates or family members, add the habit of serving to the list. Helping others does wonders for our well-being, and even more so when they show their appreciation. Serving others will also take the focus away from whatever negative thoughts are trying to change your mood. Counter these negative influences by doing something positive to boost your morale and add happiness to the lives of others. Action:
Serving others can be as basic as allowing the person next to you to enter a room first. At home, you can practice this habit by offering to make everyone coffee in the morning, fetching the mail or newspaper, and even driving a friend to class or work. Time required:
Five minutes. . #74. Practice Spirituality When practicing any form of spirituality, the body is centered and focused on what is good, pure and just in this world. Prayer and meditation both have the mind and body focused on a single task, which allows you to feel in balance with yourself, nature and a higher power. Find something that helps you create peace of mind while having these moments of silence. Action:
Find a quiet spot where you won’t be interrupted, and make sure you are in a comfortable position when practicing your spirituality. If you aren’t religious, you don’t have to pray, but you can light some candles and just sit in the stillness and try to focus on your breathing. Afterward, you will feel relaxed, calm and even tranquil. Time required:
Five minutes. . #75. Read an Inspirational Passage Inspiration can come from the most interesting places, and we all have a few stories or passages that we hold close to our hearts. They can be religious or just enlightening, but they still carry a lot of weight.
Action:
Find a few websites (or books) that include a variety of inspirational sayings. (This page has a collection of great passages.) Read a single passage that provides a bit of motivation to face the day ahead of you. Don’t just rely on the regular quotes, though. Be sure to look around and see if you can find some new ones that move you and encourage you in new ways. Time required:
Three minutes.
Health and Physical Fitness (Small Changes #76 to #85) Unfortunately, there’s not a lot you can do to improve your physical fitness in only five minutes. Usually you’ll need to dedicate at least 30 minutes per day to this activity. What you can do with a habit stacking routine is to add a few small changes that support your overall health and physical fitness goals. That way, when you do exercise or sit down to eat, you’ll achieve maximum results with each activity. Here are a few ideas to help you get started. #76. Weigh Yourself Every Day I know this isn’t something you want to hear, but weighing yourself on a regular basis can help you establish clear health and fitness goals. Also, it’s important to know that your weight will fluctuate on a daily basis, so you don’t have to be bummed if your weight goes up for a day or two. Finally, be sure you weigh yourself at the same time for the most accurate results. (Here is an article that shows you why you should weigh yourself every morning.) Action: This one is simple. Buy a scale and keep it in a prominent location—like your bathroom. Pick a specific time to weigh yourself, and then write down your weight in a journal that you maintain on a daily basis. Time required: Less than a minute. . #77. Maintain a Food Journal This is another task you probably don’t want to do, but it is important for losing weight and keeping it off. Maintaining a food journal helps you see exactly what you’re putting into your body and how much you’re eating. You’d be surprised at just how much you consume in a given day. Food journals are effective because they make you responsible for what you eat, give you a physical representation of your daily habits, encourage you to avoid little “snacks” and help you meet your health goals. At first, this habit might lead to negative thoughts, but you’ll soon be able to take pride in recording what you eat. Action: Download a tool (like MyFitnessPal) that provides an accurate measurement of the food you’re eating. Get in the habit of writing down what you eat right after your meals and snacks and then recording all of this information in your food journal during a habit stacking routine. If you have trouble remembering your food intake, then do this habit twice a day—once in the morning and once in the evening.
Time Required: Four minutes. . #78. Jump Rope
Starting your day with exercise is an immediate mood booster. It might not be easy to get up and exercise at first, but as it becomes part of your routine, your body will be anticipating the movement each morning. Jumping rope is ideal when you don’t have time to go to the gym in the morning. A quick session of jumping has many benefits. It’s a full-body workout, it helps with blood circulation, it has less impact on your joints than jogging, it’s inexpensive and you can do it anywhere. Action:
As you wake up and listen to some of your favorite songs, grab your jump rope and start jumping on the spot. Try your best not to stop in between jumps; this is something that will come naturally if you master the exercise. Continue jumping until the song is over, and then jump into the shower to freshen up before you start the day. Time required:
Four minutes. . #79. Take Daily Vitamins Daily vitamins are a must for anyone, and you’ll feel better about your day if you take them on a consistent basis. Vitamins are essential because they strengthen the immune system, increase alertness and help your body get essential nutrients. Action: This habit works best in conjunction with keeping a food journal. Spend a week writing down your food intake and identifying what important nutrients you’re missing. Some online nutrition tools (e.g. FitDay) will even help you determine if you are getting the recommended daily amount of each vitamin. If you aren’t getting the right amounts of necessary vitamins, shop for a vitamin supplement to match your age and nutritional needs. (For more on this, check out this WebMD article on how to find the right vitamin.) Time required: Less than a minute. . #80. Meditate Meditation is about maintaining focus on one thing (such as your breathing or the sounds of the ocean) and blocking out any other distractions. Meditation has been proven to have numerous benefits,
including reduced stress, improved creativity, better focus and improved memory. Some people meditate for hours on end while others just take a few minutes out of their mornings. I suggest you start by meditating for a few minutes so it fits into your morning routine. If you enjoy it, you can increase the length of your meditation sessions. This is one of those rare small changes that can increase in duration, but you can still get amazing benefits by only doing it for a few minutes each day. Action: Find a quiet place that’s free from distractions. Set a timer for five minutes, which will prevent your mind from wondering if time is up. Start by taking a deep breath and releasing the tension from your diaphragm. Stretch your muscles so you stay comfortable while you focus inward. Focus on clearing your mind and thinking about the present moment. It’s natural to experience frustration the first few times you meditate. If this happens to you, focus on your breathing and let your feelings of frustration dissipate. Focus on your body parts so you know when the meditation starts to take hold. Time required: Five minutes. . #81. Make an Antioxidant Smoothie If you need a quick pick-me-up, try making an antioxidant smoothie. These tasty drinks contain essential vitamins and minerals, so drink one in the morning to get energized for the day ahead. Action: There are a lot of smoothie recipes on the Internet, so you might want to do a Google search to find one or two that match your personal preferences. If you’d like to jump right in and get started, here’s my personal favorite: ** 1 cup of frozen berry mix (usually containing strawberries, cherries, pomegranate, raspberries and blueberries) ** 4 ounces of plain, nonfat Greek yogurt ** 1 cup of almond milk ** 2 tablespoons of milled flax ** 2 ice cubes Just blend all of the ingredients together until they are smooth. Make it as thick or runny as you want by adding or subtracting ice cubes. It tastes great and will satisfy even the pickiest person in your family. If you are in a hurry, put your smoothie in a travel cup so you can drink it on your way to work or school. Time Required: Five minutes.
. #82. Eat Other Nutritious Foods Of course, you can’t just live off of smoothies for the rest of your life. There are plenty of other foods that you can have for breakfast that are really beneficial to your performance. Simply prepare (or pack) something healthy to give you a positive lift for the rest of the day. Action: What you prepare to eat will depend on your personal preferences, but here are a few suggestions to help you get started: a small bowl of berries, a breakfast bar (not the kind loaded with sugar), granola or nuts on yogurt, or an egg on a high-fiber English muffin. All of these options are very healthy for you, and it’s easy to mix and match them to your liking. Don’t eat the same thing every day, because your body can get used to it. It pays to try new things. Time required: One to five minutes (depends on the food being prepared). . #83. Have a Mint Mints do more than just freshen your breath. The reason you want to add mint to your intake is because it increases mental alertness, acts a natural stimulant and helps prevent memory loss. Mint can be used in a number of different ways, and how you choose to use it will change what it does. It can be ingested (when directed) or applied to the skin for other benefits. Action: You can suck on an Altoid, chew some strong mint-flavored gum, brush your teeth with mint toothpaste or dab some peppermint essential oil under your nostrils if you want—the choice is up to you. Each requires a simple action that takes almost no extra time. Time Required: Less than a minute. . #84. Brush Your Tongue Yes, you read that right. In addition to practicing daily brushing and flossing, it’s equally important to occasionally brush your tongue. This is an important habit because the back of your tongue regularly collects bacteria and is often the cause of bad breath. Action: After cleaning your teeth, brush your tongue in a back-to-front motion. The trick here is to do this without triggering your natural gag reflex. Do it gently the first few times until this area becomes less sensitive.
Time Required: Two minutes. . #85. Microwave Your Sponge Technically, this habit could be part of an organizing routine, but it’s an activity that can have a direct impact on the health of you and your family. A number of studies have shown that a kitchen sponge is the most germ-laden item in your home. It’s what you use to clean counters that have come into contact with raw meat, old food and various spills. As a result, it’s a veritable breeding ground for dangerous, disease-carrying bacteria. The simplest solution is to regularly pop your sponge in the microwave. Action: This is an easy habit that can be added to an evening routine. At the end of the day, wet your sponge and then put it in the microwave for a total of 30 seconds. Remove it (use gloves because it might be hot) and you’ll have eradicated most of the germ-carrying bacteria. Time Required: One minute.
Leisure (Small Changes #86 to #97) Developing new habits doesn’t always have to revolve around self-improvement. Instead, you can make small changes that connect to your interests and personal passions. In this section, we'll talk about how to add fun activities to your life. #86. Get Outside Spending even a few minutes outside whenever you get the chance can do wonders for your physical and mental health. There is increasing evidence to show that spending more time in nature can reduce stress, combat depression, improve sleep and generally have a positive effect on wellbeing. A study published by the Environmental Science & Technology journal demonstrated that just five minutes of exercise in a “green” environment led to mental and physical health improvements. Action: Go outside and get some fresh air whenever you can. Instead of spending your breaks making coffee or watching videos, spend five minutes outside walking, gardening or simply looking around and taking some deep breaths. Even if you live in the city, getting a few minutes of exposure to natural light will increase your vitamin D level and improve your overall health. Time Required: Five minutes. . #87. Read a Few Pages of a Nonfiction Book Reading is a simple task that can provide you with multiple benefits. Regular reading gives your brain a workout, improving concentration and slowing down age-related mental decline. It’s also a great stress reliever and can help to lower blood pressure and ease depression. Nonfiction books have the added bonus of increasing your general knowledge, improving your analytical thinking skills and giving you the opportunity to learn something new in just a few minutes a day. Action: If you’re not already a regular reader, build five minutes of reading time into your day. The evening is often a good time for reading because this habit can help you wind down and sleep at the end of the day. Choose high-quality nonfiction books that are easy to read. The bestseller lists at Amazon are a good place to start. Time required: Five minutes. . #88. Write Down 3 Things You're Thankful For
Most people have heard the advice, “count your blessings," but few of us actually put this into practice. By getting into the habit of writing down just three things you’re thankful for in a gratitude journal every day, you’ll change your outlook on life, become happier, improve your relationships with others and reduce your stress levels. Action: Designate one notepad or journal as your gratitude journal. Take a few minutes at the start or end of every day to list three things you’re thankful for. You might think you’ll quickly run out of ideas, but most people find the more they think about it, the more they have to be thankful for. Your three things can be as big or as small as you wish. The actual list doesn’t matter; it’s the process of creating it that gives you so many benefits. Time Required: Five minutes. . #89. Read a Summary of The Day’s World News An understanding of what’s going on in the world around you will impact many areas of your life. If you’re not well-informed on global events, you may as well be living in a bubble. With knowledge comes power, which is why countries with oppressive regimes often censor their citizens' access to news. Reading the news gives you all the benefits of reading (see habit #87) with the bonus of getting up-to-date, relevant information. You’ll never again worry about having nothing to talk about. Action: Subscribe to a daily newspaper (either a physical newspaper or an electronic one delivered to your email or e-reader), or check a news website every day. You don’t have to read every article, but skim the headlines and read the news that is of interest to you. Remember that even the most wellrespected news institutions are often biased in some way, making it important to form your own opinions instead of adopting those of others. Time required: Five minutes. . #90. Learn a New Word Expanding your vocabulary, either in your first or a second language, comes with a wide range of benefits. You’ll improve your ability to communicate, give your brain a mini workout and improve your confidence in social situations. Learning a new language can seem like a huge task, but when you commit to learning just one new word a day, you’ll be surprised how quickly you start to pick it up. Action: Either get a dictionary in the language of your choice and choose new words at random, or subscribe to one of the “word a day” mailing lists that are available on language-learning websites. If you’re
trying to learn a new language, it’s worth sourcing a list of the most commonly used words and learning them in order of how often they're used so you’ll quickly improve your ability to communicate. Time required: Two minutes. . #91. Perform a Random Act of Kindness Many people spend the majority of their lives focused on their own wants and needs, but a selfish outlook rarely leads to true happiness. Helping others in small ways is a great mood booster, and if you regularly perform random acts of kindness, your general level of happiness is likely to improve over time as a result. Action: Look for small acts of kindness you can perform during your day that will make someone else smile. This could be putting some money in a parking meter if you notice it’s about to expire, giving up your seat for an elderly person or pregnant woman on the bus or train, or donating something you no longer use to charity. Time required: One to five minutes. . #92. Read a Wikipedia Article Most children have a surprisingly wide range of general knowledge because they are curious about the world around them and eager to learn more. As we grow older and learning becomes a chore rather than a fun activity, we tend to focus on only a few specialized subjects and don’t attempt to broaden our horizons. By reading one Wikipedia article per day, you can expand your general knowledge, spark new ideas and hobbies, and become a more interesting person. Action: Wikipedia offers a daily featured article on the main page as well as a random article feature. Either of these are a great opportunity to read about something you wouldn’t have bothered researching under normal circumstances. Time required: One to five minutes depending on the length of article and your reading speed. . #93. Watch a Short TED Talk or Inspiring Video Other people can inspire us, offer fresh ideas and new viewpoints, and educate us in a way that goes beyond books and courses. TED gives access to inspiring lectures from the most visionary leaders of
our time, and the Web is full of engaging and inspiring short videos on sites like YouTube and Upworthy. Watching a really good video will not only give you a little boost of happiness for the rest of the day, it will also impact your entire life philosophy. Action: Access TED talks on the Web at TED.com or via the TED app, where talks are sorted into several different categories. Choose a talk that’s less than 10 minutes long. There are several sites like Upworthy that aggregate inspiring videos; just be careful to limit your viewing time as you can easily spend several hours on sites like this. Time required: One to five minutes. . #94. Get Out of Your Comfort Zone Only by pushing yourself can you reach greater heights. Doing something that makes you feel a little uncomfortable can do wonders for your confidence and help open you up to new opportunities that you never realized existed. Action: There are several small ways to start breaking out of your comfort zone: Mix up your routine. Take a different route to work or watch a documentary instead of your usual soap opera. Try something new—a new food, a new genre of music or a new type of exercise. Do something that scares you—cold-call prospective clients, sign up for a class or talk to a stranger. Time required: One to five minutes. . #95. Listen to an Upbeat Song Music can affect your mood in a surprisingly effective way. Just listening to an upbeat song for a few minutes can make you feel happier, help you manage stress, increase your productivity and even improve your physical health. Action: Put on your favorite feel-good track, or check out a shared playlist of positive and upbeat songs on a social music site such as “Mood Booster” by Spotify. Blast it loud and sing along! Time required: Four minutes.
. #96. Spend a Few Minutes Cuddling Your Significant Other/Child/Pet Physical touch is hugely important to our wellbeing. Cuddling releases oxytocin, the “happy hormone,” which can help reduce stress and even boost your immune system. Physical touch can also make the bonding process easier and improve communication between couples or parents and children. Cuddling doesn’t have to be limited to romantic partners—you’ll get the same effect from hugging a friend, a child or even your favorite furry animal. Action: Find someone (or something!) to cuddle and get those happy hormones flowing! Time Required: One to five minutes. The more, the better! But even one minute will benefit you. . #97. Do a Quick Doodle or Sketch Most children love to draw, but as adults we get too caught up in trying to make our drawings “good,” brand ourselves as “not creative” and never pick up a pencil again. A small creative act such as doing a quick five-minute doodle or sketch is like playtime for the brain. It’s not only therapeutic, helping to reduce stress and inspiring creativity, but can also improve your productivity and concentration. Action: Get yourself a sketch book and a selection of pens and pencils. Take a few minutes each day to draw whatever you like. It could be a quick still-life sketch of objects in your kitchen, your cat or a simple abstract doodle. The object is not to improve your artistic skills, so don’t worry about how “good” your drawing is. Time Required: Five minutes. . Putting All 97 Habits Together You’ve just read 97 small changes that can be added to a habit stacking routine. As you can see, there’s a lot that can be accomplished in a short amount of time. Obviously, you can’t do everything in a single day. Instead, it’s important to build a routine that focuses on the areas that are most important to you. Now it’s time to turn information into action. In the next section, you’ll learn how to pick from this massive list of ideas and build a habit stacking routine that gives you the biggest life benefit in the shortest amount of time. Let’s get to it.
8 Steps for Building a Habit Stacking Routine The key to habit stacking is to stick to the routine instead of the individual habits. You want to automatically flow from one action right into the next action without thinking about each individual component. That’s why it’s important to develop the habit of following the routine. When you’re able to perform the habits without breaks or hesitation, that’s when you know you’ve built a powerful habit stacking ritual. It is with this new routine that your life will begin to change. Each day that you flawlessly complete your new habit stacking routine is another day that you’re improving multiple areas of your life. It may seem overwhelming to have to pick individual habits and then focus on completing the entire routine, but don’t worry. In this section, we’ll discuss an eight-step process for building a habit stacking routine that doesn’t overwhelm you. By the time you’re done, you’ll know which habits work best for you and how to incorporate them into an actionable routine. Step 1: Pick a Time and Location All habit stacking routines revolve around a specific location, time of day or combination of both. Here are a few examples of times and locations that you could choose to build a routine around, and some ideas for getting started. ** In the morning at home At home in the morning is a great time and place to accomplish habit stacking and start off your day with an empowered and productive mindset. Think about what you would like to accomplish before you even leave the house, and how it can be added to your routine. For example, a habit could be making your bed followed by collecting dirty laundry and then packing your lunch for the day. These tasks keep your home organized, prepare you for the day and set up your house so it is clean and relaxing when you come home. ** The first part of the workday at the office You just got to the office—what could you get done right off the bat? If you are most motivated in the beginning of the workday, this is a great time and place for a habit stacking routine. Three habits you can do from your desk are writing down your most important tasks for the day, organizing loose documents and cleaning off your desktop. This routine will help you organize your day and put you in a productive state of mind. ** The end of the workday at the office The end of the workday is actually a great time for a habit stacking routine because it is a good way to finish out your day on a positive note. You’ve been busy at work all day, so having an end-of-the-day routine sets you up to leave and gives you one last feeling of accomplishment. An example of a habit that you could add to the end of your workday is identifying the most important
projects for the next day. When you arrive in the morning, you’ll know exactly where to get started. ** In the evening at home Right in between getting home from work and settling down for the evening is also a good time for habit stacking. This time works well because it gives you the opportunity to complete habits that will end your day and prepare you for the next day. Habits such as preparing tomorrow’s lunch and organizing the mail fit right into this time at home. ** At the gym while you’re working out Yes, it’s true—you can even practice habit stacking at the gym! In fact, creating a routine for your workout will help you complete the most important exercises in the shortest amount of time. Flowing from one exercise to another makes for a better workout and improves your results. For instance, you could add habits such as stretching, practicing mediation, drinking a healthy smoothie and weighing yourself. All of these could be done in the 10 to 15 minutes after you’ve finished exercising or lifting weights. ** During travel or on the road Even if you’re on the road, you can still have a habit stacking routine. Believe it or not, a lot can be accomplished in the car or on your daily commute if you take a train or bus. Have Bluetooth in your car? Call a friend or family member you haven’t talked to in a while for a quick five-minute conversation. Have a 30-minute commute home on the train? That’s a great time to write your to-do list for the next day or respond to unanswered text messages you received throughout the day. Taking advantage of this time is a great way to get a lot done in a short amount of time that would otherwise be wasted. ** On your lunch break Your lunch break provides you with the perfect amount of time to accomplish a routine. Because you are already in a productive mood at work, the routine should just come naturally. Instead of wasting 30 minutes or an hour of your lunch break sitting in your break room, you can change your life. There are many habits
that you could do during this time of the day. Some ideas include introducing yourself to someone new, checking your bank account balances or doing a quick five-minute mediation routine to refocus on the rest of the day. Step 2: Build One Routine at a Time There are varying opinions about how long it takes to build a new habit. Some people say a week, others say 21 days and a few say as long as three months. It really isn’t important how long it takes you to build a new habit. What’s important is to focus on adding one habit routine at a time. It’s impossible to add multiple routines all at once. The process is too complicated and your willpower will revolt because you’re asking it to do too much. In other words, you won’t be able to succeed in the long term.
Let’s take a quick look at ego depletion to help support this step. Ego depletion is a person’s diminished capacity to regulate thoughts, feelings and actions. In other words, our willpower works like a muscle and it weakens throughout the day, since it’s used constantly. We all have a limit to our willpower, and once we’ve reached the limit, it becomes very difficult to focus. The reason you should focus on one routine at a time is because it reduces the amount of depletion on your willpower. My advice is to focus on a new routine for a month before making any changes or additions. Step 3: Start with “Small Wins” There are a lot of habits in this book (97 actions, to be exact). When it comes to your habits, start with the ones that are easiest to do. When you start with the easiest habit, like taking a vitamin, you will feel a sense of accomplishment that will make starting and completing the next habit easier. My advice is to take a look at the seven different categories of small changes. Find the ones that are the shortest and easiest to accomplish (one to three minutes). Focus on these for the first few weeks until you’ve developed the habit of completing a habit stacking routine. Then, once you’ve accomplished this, feel free to swap out habits or add small changes that directly relate to your personal goals. Step 4: Create a Logical Checklist We have already touched on the topic of a checklist. Your checklist should consist of your habits and the actions required to accomplish each habit. All the habits should work together and flow into each other seamlessly. It’s also important that your checklist of habits reflects moving from one room to another to keep the progress flowing. Your checklist can be printed, written down or even stored in an app. Evernote or Remember the Milk are great apps for this. Step 5: Have a “Reason Why” It’s easy to quit a new habit, and it happens for many reasons. Some people quit a new habit because of a negative outcome or painful experience. Others quit because the habit is too difficult or they are criticized by others. It’s easy to quit habits like making the bed or giving yourself a daily budget. However, it’s important to find a way to stick to this new routine if you want to see a long-term, positive life change. The best way to make sure you don’t quit a habit stacking routine is to have a reason why behind each individual action. This reason should be genuine and important to you. Some people adopt habit stacking to help them live longer lives, others to spend more time with their families. There are tons of reasons to habit stack, so find what’s most important to you so you always know why you’re completing your habit stacking routine. Step 6: Be Accountable It’s always easier to do nothing than it is to take action. As an example, which is easier: exercising or sitting on the couch? Sitting on the couch, of course—but that’s not going to improve your life at all. People often fail at completing their habit stacking routines because it’s just easier for them to not do them. That’s why it’s important for you to be held publicly accountable.
There are a variety of ways for you to do this, including posting your progress on social media accounts, telling friends and family members about your habit stacking or using an alarm on your phone to trigger you to start your routine each day. What’s worked for me in the past is the Lift app, which is a great tool for maintaining and sticking to new habits. It’s like having a coach in your pocket, for better and worse. You’ll be held accountable for your habit stacking routine by adding it as a habit and checking in every single day when it’s been completed. Trust me—the simple act of knowing that you have to update people on your progress is motivation enough to stick to a habit stacking routine. Step 7: Create Small, Enjoyable Rewards Completing your habit stacking routine is an accomplishment and it should be rewarded as such. Rewards, as long as they are small and have a positive long-term impact, can be great motivators in getting through your routine each day. Treat yourself to a movie, date night or small healthy treat for getting through your routine every day for a week or month. Step 8: Focus on Repetition Repetition is key for the first 30 days of habit stacking. It’s imperative that you stick to your routine, even if for some reason you have to skip one or two individual habits. Repetition of the routine builds muscle memory to the point where you follow the routine, each day, without fail. Now, it’s not the end of the world if you miss the occasional day. This happens to everyone. But you must never, ever miss two days in a row of completing your routine. And if you do miss a day, it’s more important than ever to make sure you complete at least part of your routine the next day. The better developed and more powerful your habit stacking routine, the more you stand to benefit from it. Habit stacking is a way to get a lot done and make positive changes in your life. If there are any positive changes you’ve wanted to make, this is a great way to get it done. A good routine is compact, connected and beneficial in your life. However, even the best routines can and will be interrupted. It should come as no surprise to you when a routine gets thrown off because of something that life throws at you. Luckily, you will know how to handle it. It’s important to know how to handle the common pitfalls of a habit stacking routine because knowledge is power. The more you know about all the elements of habit stacking, the more successful you will be. Now there is one last step to building a successful habit stacking routine. In addition to picking a time and location, you also want to create a specific “trigger” that will act as a reminder to complete the habit stacking routine. In the next section, we’ll talk about how this works.
How to Choose a Trigger for Your Habit Stacking Routine The most important part of a habit stacking routine is getting started. That’s why it’s important to attach it to “trigger,” which is an action or event that generates the beginning of your routine. Think of it like the green light at the start of a car race. Habit triggers are often discussed in a negative context. More often than not, we hear triggers discussed when for bad behaviors like how drinking alcohol often triggers someone to smoke a cigarette. However, just as triggers can create a negative habit loop, they can also create good behavior. Like how waking up in the morning might trigger you to brush your teeth. After building a habit stacking routine, you should choose a trigger to help with its successful completion. Here’s how to do this. Choose a Habit Trigger Just as you built your routine piece by piece, you want to look at the characteristics of a trigger so you can choose one that will help you take action. For instance, when choosing a trigger keep these conditions in mind: 1. An event or action can be used as a trigger. For example, waking up in the morning or eating lunch. 2. It should be easy. If a trigger takes work, you are less likely to do it, which means your habit stacking routine is less likely to succeed. 3. It should be automatic like a timer going off or a certain time of day. 4. New habits are not the best triggers. A trigger should be something you’re used to doing every day. After choosing a trigger, commit to following a habit stacking routine right after this event happens. The more you do this, the easier and more instantaneous it will become. Feel free to write yourself notes or post reminders until you can make the transition on your own. Don’t worry if you forget or struggle to make the “trigger to habit” connection at first. Often it takes people many weeks—even months—before they automatically move from trigger to habits. Create the Trigger-Habit Connection So you’ve chosen your habit stacking routine and a specific trigger. Now what?
Creating a bond between a trigger and a habit will help start your habit stacking routine every day. The key to making it stick is repetition. When you identify the trigger and follow it every day, it becomes a priority. My advice is to pick a time/location and do everything you can to follow this new routine. For example, let’s say you pick your alarm clock as a trigger. This means you should set aside 30 minutes (or less) to complete a habit routine that includes: taking a vitamin, walking the dog and collecting all your dirty laundry and placing it next to the washing machine. You will repeat this every day until you do it without even thinking. Each time your alarm goes off, you are ready to being the stacking routine. Now like any new action or habit, it will take time to get used to this routine. You might miss a day or two, perhaps you will be forced to eliminate a few small habits. The key to sticking with it is to make sure you’re doing something every single day. Also, don’t start a habit stacking routine before the alarm goes off, or ten minutes after. To build the right connection, you need to start your routine as soon as your alarm is ringing. Starting too early or too late can cause a weak connection, resulting in missed routines and less than impressive results. Set Yourself Up for Success With your habit stacking routine and trigger chosen, don’t let anything stand in your way. Before you begin, make sure you’re properly prepared for what lies ahead. Depending on your habits and goals, think about the time and equipment that’s needed and make sure they’re ready to go. If your focus is productivity, then you need to consider a few things before getting started: An earlier bedtime providing for more free time in the morning. Buying and setting up any required filing system Finding the right apps or software to manage your time Writing down important tasks in order of priority Planning for your reward We all have faced the occasional obstacle or challenge. The trick is to identify them ahead of time and take a proactive approach for overcoming them. Reward Positive Results Positive reinforcement, which is discussed throughout the book, even applies to habit triggers. It’s important to recognize and celebrate when triggers work and when habit stacking routines are completed.
The goal of a good habit is to instill a healthier, beneficial routine that will make your life better. Since habits need to be constantly and consistently repeated, rewarding yourself is important as it encourages you day after day. Each time you successfully move from a trigger to the completion of a habit stacking routine, you can reward yourself—even with something small. Self-praise is a great reward for habit completion—especially for those of you that have fitness goals
and can’t reward yourself with candy. Looking in the mirror and telling yourself, “good job,” or “you made progress today,” is often enough to push you to continue in your success. Giving yourself credit helps you to enjoy your routine and stay motivated. Moments of relaxation can also be a great reward. Each day that you are triggered and consequentially finish your routine, give yourself ten minutes to relax. Sit outside and enjoy the weather, or relax in your favorite chair with a cup of tea. No matter what your routine is focused on, be sure to implement a trigger for your habits. Do this often enough and the routine will become “sticky” enough where you won’t need to consciously think about taking action. Instead you’ll do everything on autopilot.
Two Examples of a Habit Stacking Routine Up to this point, you’ve read a number of suggestions and ideas. However, you might be unclear on what a habit stacking routine actually looks like. And, if you’re like me, you probably learn best by seeing specific examples. That’s why this section is designed to show
you how to put information into action. I’ve included two types of routines. The first is a “general” morning routine where I incorporate habits that improve my life in a variety of ways. The second focuses on one specific area (productivity). I use it to determine where I need to allocate my limited time and energy. Finally, I urge you to pay close attention to the reason why I do each individual action. Generally speaking, if you don’t have a good idea why you do something, then you probably won’t do it. Example 1: “General” Morning Habit Stacking Routine Total Time: Less than 10 minutes. *1. Get out of bed and make it. (Reason: I work from home, so having an orderly environment helps me stay productive.) *2. Walk into my bathroom and weigh myself. (Reason: I run marathons and need to maintain a specific weight to have a good performance. Having a daily “weigh-in” keeps me focused on my running goals.)
*3. Wash my face with hot water and a facial cleanser. (Reason: Studies have shown that washing your face helps you feel awake and energized in the morning.) *4. Walk into the kitchen and pour a 16-ounce glass of ice-cold water with lemon. (Reason: Lemon is another way to feel awake—plus, I instantly get two of the eight servings of water that I need every day.) *5. Take daily vitamins. (Reason: Most diets are nutrient-deficient. Following a regular vitamin regimen introduces what I’m missing in my diet.) *6. Make a power smoothie. I mix up different recipes, but I like to make ones that include proteins, potassium and antioxidants. (Reason: This simple shake is another way to create energy for the rest of the day.) *7. Text my girlfriend with a loving message. (Reason: The key to a successful relationship is to do the “little things” on a daily basis.) *8. Update my mobile phone app with the habits I’m currently developing. (Reason: Tracking habits on a daily basis is the best way to make a permanent change.) For tracking purposes, I like the Lift app, which can be found here. . Example 2: Productivity Habit Stacking Routine Total Time: 10 to 15 minutes. *1. Review my quarterly goals. (Reason: Reviewing three-month goals on a daily basis helps me stay
focused on my most important projects.) *2. Research the top 100 free and paid books in the Kindle market. (Reason: From a business perspective, it’s important to keep track of what’s currently selling in my market.) *3. Identify my three most important tasks. (Reason: While I have a lengthy project list of everything that needs to be done during the week, I like to focus on accomplishing a few major “wins” for each day.) *4. Map out the action steps and specific milestones for each project. (Reason: I need to be precise with the most important tasks. Instead of writing down a vague statement such as “work on next book,” I write down the specific results I’d like to achieve.) *5. Clear my desktop. (Reason: I like to start working with an organized desktop. Ultimately, this helps me stay focused on specific tasks and not get distracted.) *6. Start on the most unpleasant task. (Reason: As we’ve discussed, when you focus on the hardest task first, the rest of the day doesn’t seem that hard. For me, that initial task always involves some form of writing.) *7. Set my Pomodoro for the first task. (Reason: I prefer to work in small blocks of time. Specifically, I write in 25- to 50-minute blocks, using a modified version of the Pomodoro Technique. This is yet another way I can stay focused on the task at hand.) . How to Find Your Habit Stacking Routine As you can see, there are two types of routines. One provides a mixed assortment of the different areas of your life. The other focuses on improving a specific long-term outcome. What’s right for you? It all depends on your specific situation. My suggestion is to take a close look at your life and find the one area that needs the most improvement. Do you have trouble getting into a groove in the morning? Then an energizing morning routine is the answer. Are you struggling to get things done at work? Then perhaps a productivity routine will help. Do you often waste time at night before going to sleep? Then you’d get the biggest benefit from establishing an evening ritual. As we’ve discussed before, habit stacking works best by developing the habit of following a single routine for a few weeks. Once you’re comfortable with a routine, you can add a second routine to your day. Rinse and repeat until you’re completing dozens of small changes every day, without taking up too much of your spare time. Now, I’ll admit that this is a utopian viewpoint of habit stacking. As much as I’d like to think everything will go perfectly for you, I’m also a realist. I know there will be times when you encounter challenges—even disruptions—to your routine. That’s why it’s important to plan for these situations and know what to do when they occur. So let’s talk about that in the next section.
Habit Stacking Disruptions and Challenges: What to Do? Habits usually start out reasonably well. You’re excited about this new routine and eager to start making changes. You create your routine and see immediate, positive benefits. However, in life something always comes up and gets in the way. The key is to have a plan in place for when you have to stop your habit stacking routine for one reason or another. Possible reasons include vacations, illnesses and emergencies. People often quit their routines not because of laziness, but because an outside event derails their efforts for a few days. The few days that go by without completing the routine quickly turn into a few weeks and then they don’t know how to get started again. Fortunately, there are a few ways you can prevent this if it happens to you. Strategy 1: Have an If-Then Plan Disruptions to your routine will happen—that’s just a fact. It is okay to accept these disruptions without getting discouraged because they are to be expected. Always be prepared to forgive yourself for the disruption and move on. You might have to stop your routine for a bit, but instead of getting down on yourself for not following through, turn those feelings into motivation to complete you routine the next day. A great example of a disruption is going on vacation. This can hinder your habit stacking routine because you are no longer in the location or time frame of your normal routine. Having an “if-then plan,” allows you to rebound from this disruption and continue your habit stacking success. An if-then plan, also known as implementation intention, is based on finding triggers that cause you to not finish your routine. Your job is to create a plan for when those triggers occur. For example, let’s say one of your habits is to check your bank account each day online, but today the Internet isn’t working. Do you have an if-then plan? If you cannot check your bank accounts online, then you will call the bank and ask for the account balance. Strategy 2: Know Your Triggers Of course, to create an if-then plan, you need to know your triggers. Understand your bad triggers, which are the distractions and bad habits that make you slip up and negatively impact your habit stacking routine. Keeping track of your negative habits will help you develop your routine. Perhaps you want to live a healthier lifestyle but you habitually eat fast food. Track when this happens and what is triggering it. For instance, do you skip meals during the day and then binge on fast food? Maybe you only eat fast food when you are in a bad mood. These are the triggers that are important to recognize so you can create an if-then plan to kick them to the curb and continue making positive changes. If I pack my
lunch and healthy snacks, then I won’t be hungry on my way home and tempted to go to a fast food restaurant. If-then plans can battle bad habits and reinforce good habits, but what if you can’t prevent yourself from quitting your habit stacking routine all together? Let’s take a look at the bigger picture here: not just missing one or two habits, but skipping the routine as a whole. You need to know how to get back in the swing of things if this ever happens to you. Here’s how. Strategy 3: Reduce Overall Expectations There’s a fine line between the pressure you need to complete your routine and putting too much pressure on yourself. Too much pressure can actually cause a negative reaction, which is exactly what you don’t want. Instead of taking on too much and trying to complete more than is realistic, focus on the minimum, but make sure you focus on the habits that are most important. When building your habit stacking routine, always keep this in mind. It’s easy to try and overcompensate when an emergency comes up; I’ve had this happen to me. However, when you fill your plate and it’s too full, it is much more likely to tip over. Strategy 4: Start Small (Again) Starting over can be discouraging, but it is imperative when it comes to a habit stacking routine. If you need to start over, start small. Focus on a few small habits first to get back into your routine. The more you perform these small habits, the better you will get at starting and completing them. Look for small wins and concentrate on sticking to your routine instead of focusing on the length of the routine. Then, when you have a firm grasp on your routine, you can add more habits to it. Don’t forget to never miss more than one day of your routine, though. Keep at It! Let’s face it—we all have those moments when we start a habit only to quit a few days later. This is a natural part of a society that is overstressed and overloaded with information. You might find yourself starting and stopping a habit stacking routine a few times. The real secret to making it stick isn’t the individual habits—it’s focusing on turning the routine into an instinctive habit. If you find that you’re struggling with developing this routine, then I recommend following Stephen Guises’s mini-habit example. Think of the easiest, “stupidly small” habits that take almost no effort. Then focus on doing a few of these every single day. Include tasks like brushing your teeth, taking vitamins, texting a loving message to your significant other or reading an inspirational article. This whole routine takes less than five minutes to complete, so you shouldn’t have a problem following it every single day. Then, when it becomes a daily ritual, you can add more complex or challenging changes to your life. No matter what happens, keep at it. The most important takeaway from this book is to focus on the routine, not the individual habits. This is true even when you get busy and overwhelmed by life. It
doesn’t matter if you complete a habit stacking routine comprised of three actions that each last one minute. The important thing is to do it on a consistent, daily basis.
Conclusion Our time together is almost complete. At this point, you understand what it takes to build a powerful habit stacking routine. Plus, you now have 97 small changes that can be instantly incorporated into your daily routine. Allow me to paraphrase the quote from the introduction: “Little hinges swing big doors.” I’ll be the first to admit that many of the changes that I discussed in this book are not revolutionary ideas. You probably already know about the importance of eating healthy foods, being kind to others and scheduling your day. Odds are you’ve heard these suggestions a million times before. But what you might not have thought of is taking these small changes and putting them into a single habit that you follow every day. Add enough of these little hinges and they will open up a powerful door in your life. As always, I urge you to take action. We’ve covered a lot of ground in this book, so let me provide a simple action plan to help you get started: *I. Review the principles of habit stacking. Learn what it is and how to identify the small changes that will have the biggest impact on your life. Go over the “8 Elements of Habit Stacking Routine” section for more clarification. *II. Understand the difference between habit stacking and mini-habits. Whereas a mini-habit can build into a larger positive habit (like exercising), a small change is self-contained and generally can’t be expanded upon. *III. Pick one location and time of day for your new habit stacking routine. Identify the one area that you’d most like to change. Make the commitment to follow a new routine for at least 10 minutes each day during this time. *IV. Select three to seven small changes. In this book, we covered 97 habits. Find the ones that are the easiest to complete and then add them to your list. *V. Create a checklist. Think of a logical process flow for each habit. The trick here is to put them in an order that guides you from place to place to complete each one. Use the two examples that I have provided to see how this is done. Print out this list or put it into apps like Evernote/Remember the Milk so it is nearby when you’re completing the routine. *VI. Identify a habit trigger. This should a specific time, location or event that happens automatically (like an alarm clock). Arrange your day so you automatically begin the habit stacking routine when this event occurs. *VII. Create “if-then plans” for potential disruptions. Think of any potential challenges or disruptions to your routine, then have a plan of action for what you’ll do when they happen. The more challenges you can foresee, the less likely your habit stacking routine will be derailed. There you have it—a simple six-step plan for turning what you’ve just learned into a workable
strategy. Habit stacking can become your secret weapon to getting more out of your daily routine. Now is the time to make small changes and start swinging those big doors in your life. I wish you the best of luck. Steve “S.J.” Scott http://www.HabitBooks.com P.S. I would love to hear from you! While it’s *easy* to connect over Facebook, Twitter or other social media sites, often it’s better to have one-on-one conversations with readers like you. So I encourage you to reach out over email and say hi! Simply write here:
[email protected] To get started, I would love to hear about the one thing you’ll do…this week…to turn this information into action. P.P.S. As a final reminder, if you want to access any link in this book, I’ve created a simple web page where you can find every resource that has been mentioned. Just go here to see the full list: http://www.developgoodhabits.com/stacking-links
Would You Like to Know More? You can learn a lot more about habit development in my other Kindle books. The best part? I frequently run special promotions where I offer free or discounted books (usually $0.99) on Amazon. One way to get instant notifications for these deals is to subscribe to my email list. By joining not only will you receive updates on the latest offer, you’ll also get a free copy of the “Bad Habits No More” audio package. Check out the below link to learn more. >>> Tap Here to Get Updates on Free and $0.99 Kindle Books <<<
Did You Like Habit Stacking? Before you go, I’d like to say “thank you” for purchasing my guide. I know you could have picked from dozens of books on habit development, but you took a chance with my system. So a big thanks for downloading this book and reading all the way to the end. Now I’d like ask for a *small* favor. Could you please take a minute or two and leave a review for this book on Amazon. This feedback will help me continue to write the kind of Kindle books that help you get results. And if you loved it, then please let me know :-)
More Books by S.J. Scott Level Up Your Day: How to Maximize the 6 Essential Areas of Your Daily Routine The Daily Entrepreneur: 33 Success Habits for Small Business Owners, Freelancers and Aspiring 9-to-5 Escape Artists Master Evernote: The Unofficial Guide to Organizing Your Life with Evernote (Plus 75 Ideas for Getting Started) Bad Habits No More: 25 Steps to Break ANY Bad Habit To-Do List Makeover: A Simple Guide to Getting the Important Things Done 23 Anti-Procrastination Habits: How to Stop Being Lazy and Get Results in Your Life S.M.A.R.T. Goals Made Simple: 10 Steps to Master Your Personal and Career Goals 115 Productivity Apps to Maximize Your Time: Apps for iPhone, iPad, Android, Kindle Fire and PC/iOS Desktop Computers Writing Habit Mastery: How to Write 2,000 Words a Day and Forever Cure Writer's Block Declutter Your Inbox: 9 Proven Steps to Eliminate Email Overload Wake Up Successful: How to Increase Your Energy and Achieve Any Goal with a Morning Routine 10,000 Steps Blueprint: The Daily Walking Habit for Healthy Weight Loss and Lifelong Fitness 70 Healthy Habits: How to Eat Better, Feel Great, Get More Energy and Live a Healthy Lifestyle Resolutions That Stick! How 12 Habits Can Transform Your New Year
