Why 'Habit Stacking' Is Your Secret Weapon for a Breakthrough Year
Let’s be honest: dreaming big (and talking big) about your goals is easy. It’s the follow-through that trips us up. New Year’s resolutions can feel overwhelming, and when we fall off track, it’s easy to let the shame spiral take over. So we focus on starting the next month, and then the next, and so on. Yet, the desire for change never goes away. The real challenge? Figuring out how to make those changes stick. There’s a saying in the personal development world that hits home: “When you don’t keep your commitments to yourself, your confidence takes a hit.” Each time you break a promise to yourself, it chips away at your self-esteem. This is why goals so often fail—they set you up to aim high but crash hard when consistency doesn’t follow.
The good news? It doesn’t have to be that way. By focusing on small wins, understanding how habits really work, and giving yourself grace, you can make this year the one where your goals manifest with ease. Let’s dive into the simple strategies that can help you build solid routines and make this year your best yet.
The Science of Habits: Lessons from Atomic Habits
In Atomic Habits, author James Clear breaks down how small, incremental changes can lead to transformative results. One of his key principles is the “power of habit stacking”: linking a new habit to an existing one so that the two become intertwined. For example, if you already drink a cafecito in the morning, you could pair that habit with five minutes of journaling. The result? A seamless addition to your routine that feels almost effortless.
Clear also emphasizes the importance of starting small. “You do not rise to the level of your goals,” he writes. “You fall to the level of your systems.” Instead of aiming for massive, sweeping changes, focus on tiny wins that build momentum over time. By committing to just ond percent improvement each day, you create a snowball effect of progress by the end of the year.
Atomic Habits, $14
Written by: James Clear
Why Routines Matter
As a mother of four and a business owner, I can attest to the life-changing power of routines. My mornings are non-negotiable: I wake up, pray, brush my teeth, drink lime water, take my supplements, eat breakfast, and sip tea. This isn’t just about physical health—it’s about starting my day with intention and creating a series of small wins. Each completed task gives me a dopamine boost, building confidence and motivation to tackle the rest of my day.
Once I solidified my morning routine, I started stacking additional habits. For example, before showering, I added a quick stretch session. This layering approach has been key to staying consistent without feeling overwhelmed.
How to Build Lasting Habits
If you’re ready to build habits that actually stick, here’s my tried-and-true method:
1. Start Small: Choose one habit to focus on, like drinking lime water first thing in the morning or meditating for five minutes.
2. Stay Consistent for 14 Days: Build consistency before adding anything new.
3. Stack Your Habits: Pair your new habit with an existing one for better integration, like stretching after brushing your teeth.
4. Track Your Progress: Journal daily about your wins and challenges. This reflection helps you understand your patterns and adjust as needed.
5. Celebrate Wins: Small rewards boost dopamine, making it more likely that you’ll stick with the habit.
Give Yourself Grace
Change is a process, not a one-size-fits-all formula. There will be setbacks, but what matters is how you respond. Instead of beating yourself up, learn from the experience and keep going.
Ready to Dive Deeper?
For more on habit formation, I highly recommend James Clear’s Atomic Habits, a must-read if you’re serious about transforming your routines. And if you’re looking to explore personal growth and wellness on a deeper level, check out my book, Beneath The Skin. It’s packed with insights to help you create lasting change from the inside out. With the right strategies and a bit of patience, you can make this your most successful—and fulfilling—year yet. So, let’s get to it. What habit are you starting today?
Beneath the Skin, $10
Written by: Jess Winns
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Jess Winns is a published author, functional nutrition counselor, devoted mother of four, and seasoned entrepreneur. With a passion for holistic wellness and empowering others, Jess has founded multiple businesses, including Ari Rose Body Care, a thriving clean beauty brand rooted in natural, holistic care. A Chicago native now based in the Kansas City area, Jess's entrepreneurial journey also includes establishing a non-profit organization, reflecting her dedication to creating meaningful impact. Her story is one of resilience, creativity, and an unwavering commitment to elevating lives through wellness and self care.