Habits - Stacking & Tracking
Concepts and apps to assist you in creating positive habits and knocking it out of the park in terms of your life goals.
Table of contents
Important Note:
There are many ideas below that may or may not work for you when it comes to Habit Tracking and Habit Stacking. Be open minded, but don’t try anything unless you feel good about it.
The Power of Momentum
Stacking and Tracking
Multiplying Your Motivation (Supercharging your habits)
Skin in the Game (Self Restitution)
Important Tips
Habit Trackers Options
Suggested reading - Atomic Habits
HARNESSING THE POWER of MOMENTUM
New Years Eve, Thanks Giving dinner, Christmas morning, date nights, family prayer, pop corn with movies, work out rituals, spiritual rituals, family rituals like making animal pancakes for the kids- all the wonderful things in life result from rituals and habits (especially couples rituals).
Why is this? One word: momentum.
Momentum
Your success depends almost entirely on your willingness to create habits. It is your habits that create the momentum necessary to fuel your journey.
Momentum harnesses and builds on it’s own power- without anything else- no gasoline, no batteries, no wind- just itself. “Objects in motions tend to stay in motion” (as Newton suggested). This is the power inside rituals and habits. Habits create momentum and it is the momentum that sustains our habits. Everything you learn- every action leading to your goals depends almost entirely on your willingness to create habits and fully harvest this power of momentum.
There are two basic aspects of creating habits; a) triggers & sequences (or “stacks”) and b) tracking.
Habit Stacking
One good thing, leading to another
“Trigger”
”Habit stacking” relies on “Triggers.” For example: Every time you get up from your chair at work, you get a drink of water (if that’s a habit you’re forming). The trigger is getting up from your chair.
“Stack”
When the alarm goes off in the morning, this could trigger getting on your mini tramp, which could then trigger praying or meditating (after the tramp), etc. 2 or more connected habits are what B.J. Fogg describes as “Habit Stacks.”
James Clear recommends keeping a written list of your most important habit stacks in the form of affirmations i.e.
When I get up from my desk at work I first get a drink of water.
Each time I sit down to eat (if I’m alone), I read from an important book I’m going through (that’s already in position at the kitchen table or counter, and open to where I left off).
After each meal I brush my teeth.
Every time I go to the rest room, I do 10 push ups before sitting down again. (This example uses what Fogg and Clear describe as couple a new, desired habit with and existing habit- a particularly good stack.)
etc.
With enough of these (above), you won’t need as many items on your actual Habit Tracker (see below) as long as you’ve carefully listed your Triggered Actions affirmations (like the ones above) and they are visible i.e. your bathroom mirror.
Opening the Throttle
Andy Pudicome (“Headspace”) and David Allen (“Getting Things Done”) point out that the more you can make key actions into unwavering habits, the more present, creative and disciplined you will tend to be.
Success Auto-Pilot
If you’re having to think about what you need to do next, you won’t be as present. However, through the use of triggers and habit stacks you can move through high leverage actions, sort of on auto pilot which calms your mind and increases inspiration and creativity throughout each day.
HABIT tracking
A Habit Tracker can be a 3 by 5 card, a chalk board, anything you’d like- but the best Habit Trackers are apps (see below).
What is “Habit Tracking?”
Habit Tracking goes beyond triggers and stacks. It is listing your most important, desired, daily actions and checking them off either as you do them, once or twice a day (or at the end of each day).
Flight Plan
Habit Tracking is an immensely effective tool toward achieving your dreams- for two reasons:
1) Your Habit Tracker creates a Treasure Map (or flight plan), leading to your goals and dreams. Starting each day with a look at important daily actions increases your likelihood of turning these actions into habits.
Knowing the Score
2) Sean Covey, in his book “The 4 Disciplines” makes the point that excellence and consistency is slow to kick in until there’s a scoreboard (Consider the last game you played before you started keeping score). As humans, we need tools to quickly show us if we are winning or losing in our game against ourselves. Otherwise we are low in motivation. Paying close attention to what we are actually doing is a principle dimension and benefit of Habit Tracking.
Note- Don’t Judge (Be Conscious, not Condemning)
There is, however, a huge difference between a) condemning ourself for poor performance (which actually weakens our forward movement) and b) simply noting the difference between what we value and what we actually did (without judgement). I call this process “consciousness”, meaning, just notice!
Yes, of course it hurts not to be traveling toward the place you want to be. But, NO it doesn’t mean you’re awful!! Noticing, without judging creates a miraculous amount of consistent, forward movement.
Stacking, tracking & Consciousness
Increasing the steadiness of your journey, for most of us, requires stacking and tracking.
The secret in all of this is self-honesty. If the important daily and weekly actions leading to your life visions are already a habit, you don’t need to stack or track.
If not, set up your daily flight plan (list your habits) and then honestly face your life on a daily basis (Notice what you value compared to what you actually did).
CHECK-MARKS
Don’t underestimate the naturally motivating power of checking something off. The moment you check something off, it disappears from the front of your attention, leaving more room and energy for what’s next. Plus, it’s just a fun way of giving yourself a pat on the back, like saying “done!” out-loud.
Ultimately, know one really knows why checking things off appeals to so many of us (not everyone by the way). But it does. It’s kind of magical.
Streaks
Perhaps the most powerful element of habit tracking (made possible by check marks) is “streaks.”
Jerry Seinfeld once said that if you want to be a great stand up comic, write a joke every day and don’t break the streak.” All 4 of the Habit Trackers listed below point support you in your commitment to not breaking your streaks.
To fully understand and harness the power of habits in your personal life and in your marriage, we strongly suggest “Atomic Habits” by James Clear.
multiplying your motivation (Streaks & saving)
NOTE: This section, “Multiplying Your Motivation” is cool idea, but definitely not for everyone.
In his ground breaking book “Punishment by Rewards” Alfie Kohn makes the point that lasting motivation is internal- it is for the joy of doing it something and the satisfaction of the result that creates the strongest and most lasting motivation.
While this is a central truth, it’s important to note that as humans, we’re layered. James Clear stresses this in “Atomic Habits” - Make what's hard easy and rewarding on as many levels as possible.
This is common sense. As humans we are layered in our motivation. So while Alfie’s message is amazing, it’s also important to take advantage of some of our other more human motivations, like wanting positive perks!!
The Buddha was probably right when he said that desire is the source of all evil. But I think he meant desire without purpose and desire without gratitude. Yes, it’s so important that we get connected to the good we want to create. It’s also important (because we are not little Buddhas yet) to build in some positive, healthy, perks that hopefully will result in blessing not just you, but many others (i.e. a new 4 wheeler to thrill your kids, and maybe even a lot of the neighborhood kids). This is what I mean by “multiplying your motivation.”
Multiplying your motivation involves a powerful, bonus process- one that much needed and often neglected; saving money vs. living on the edge.
By connecting your habit tracking results with saving money, you add a powerful layer of incentive. Examples of things to save for:
a) Down payment on a home
b) Emergency savings fund
c) 4 Wheeler
d) College funds
e) Sanity Saver / Fun Savings i.e. Family Kyac, Vacation, or monthly massage (Obviously this kind of savings tends to get out of hand, but a certain amount makes sense).
Multiplying Your Abundance - Why Savings?
Because you both see savings as important, you’ll be on the same team and be more likely to to cheer each other on in mastering your habits, maintaining your streaks and moving money into savings. This is why you want to do “a special savings” list of stuff you really do need to save for but are having a hard time moving on (vs. saving for golf clubs or more shoes).
Abundance
Many mistakenly equate “abundance” or living abundantly with a willingness to spend without worry- with not being “cheap”, with buying whatever you think you need, etc. The true meaning of abundance, in my opinion, includes 3 dimensions:
1) Consciously directing the flow of your spending in a way that results in having money to spend on what you actually want.
2) Living in gratitude, before, during and after every single financial blessing, and
3) Giving to those in need, even when it’s hard (giving for the joy of giving). Giving, especially when it’s hard, opens your heart, increases your joy and humility and because of this, tends to open the windows of heaven in every way, including financially.
Multiplying Your Motivation - Examples
Daily
Prayer, scriptures, meditation. - (7 day streak. $10 in emergency savings fund)
Exercise (20+ minutes). - (5 out of 7 days. $10 in “Sanity Saver” vacation/get-a-way fund)
Plan Day - Work Lists 20+ - (5 out of 7 days. $10 in college fund)
Give husband 3 hugs a day 7 in a row. - ($100 in “Sanity Saver” vacation/get-a-way fund)
Habit Tracker. - 5 in a row. - (7 day streak. $25 in new car fund)
Bed by 11PM. - 5 in a row. - (7 day streak. $25 in new car fund)
Weekly / Monthly
Date Night. - (4 weeks in a row. $50 in “Sanity Saver” vacation/get-a-way fund)
Weekly Inventory. - (4 weeks in a row. $30 in “Sanity Saver” vacation/get-a-way fund)
Skin in the game (Self restitution)
Paying attention to “Streaks” is a powerful process even if you are not “multiplying your motivation” (as discussed above). Last but not least in motivation is what I call “Skin in the game” (also known as Self Restitution)
One option for Skin could be something positive but not something you would normally do i.e. “If I do not complete my top 3 “skinned” habits (checked on your “Mastery Habits” list) at least 5 times this week, I will visit a rest home, listen to stories, give hugs etc. for 30+ minutes.”
A more natural form “skin in the game” is a make up approach (also known as Self Restitution) i.e. If I don’t exercise at least 20 minutes on today, I will exercise 40 minutes tomorrow etc.
Sometimes your word is all the skin you need to motivate yourself.
When it comes to skin in the game, do whatever works best for you. Everyone is different in this realm. Pay attention to what will actually work for you.
More examples:
___ minute back rub, foot rub or hand rub for spouse.
Making your spouse or kids their favorite meal or treat.
Watching the kind of movie your spouse wants to watch with him or her. (Note: You could combine a foot rub with this, as long as you’re not in a theater).
30 minute “Personal Spiritual Retreat” in the mountains (or desert, or even just a huge park) praying, meditating, scriptures etc.
Donation to your favorite charity etc.
Take a sibling or parent to lunch (on you) if this kind of lunch is a very rare event.
In your “Mastery Habits” tab (in your “Mastery App.), put a check mark in the right column for whatever you’d like to put some skin into. You decide.
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important tips
All Habits in One Place - Whatever you end up using (even if it’s just a piece of paper) we strongly recommend having all your habits in one place (marriage, family, business, and personal habits).
Use abbreviated versions of habit/actions so you can see where you’re at a glance i.e. “Plan day, including at least 20 minutes working through my project lists” could simply be “Plan/Lists 20+.” You can also use emojis for some apps.
If you’re using your phone and/or desktop, create a favorite place on your home-screen for you habit tracker. Being able to get to your tracker, quickly, effortlessly a couple of times a day is an amazing way to keep yourself focused and on track. Remember, success in life’s visions isn’t destined for the talented, popular or beautiful. It is available simply to those who stay on the path leading to what they want. Your tracker can be a simple yet miraculous tool in your journey.
The point of habit tracking is to increase your focus on repeating actions that support your projects and life goals, with a special attention to creating streaks, but…
Don’t get upside down! - As James Clear points out, when checking a box or paying yourself for a streak becomes as (or even more) important than what you’re tracking, tracking will cease to be effective. Keep yourself emotionally and spiritually rooted in what this tracking is about. It’s about consciousness to your greatest treasures. It’s about forcing yourself to notice (not judge), the difference between what you treasure and what you’re actually doing. Noticing is a miraculous influence in waking us from our sleep.
At what point should you stop tracking a habit?
When it’s a habit.
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Possible habits, for your considersation
Go with your honest instincts and appraisal and/or click here (“Launch Your Life”) for ideas on possible habits.
habit tracker options
Note: For Couples GPS participants, see me about our Action Card. I’ll text you the link, John
1) Every Day App - (my favorite) Ingenious if you want to access your habit tracker from your phone and desktop (which I love).
2) Android - Loop Habit (Simple, free and awesome.)
3) I phone - Habit List (In my opinion, the best for I phone. It’s about $5.00, one time.
4) Habit Share - This one is if you want to create accountability (i.e. share with your coach, spouse, friend etc.).
5) Google Calendar - All in One
Using a right click, you can make habits or habit stacks you're seeking to create in one color and your appointments in another color.
Using your calendar as a habit tracker is facilitated simply by dragging your habit or habit stack (once completed) to the next day.
The beauty of this system is that you now have your habit tracker congruent with your planner and calendar, all in one place. Boom.👍
6) Kayla’s rule - anything you want- any way you want it, as long as works for you and gets you conscious and accountable with your desired habits.
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