James' World 2

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Habit stacking is a powerful tool, especially for busy entrepreneurs who need to maximize their time and efficiency. While the topic has been discussed in depth and well documented by James Clear, author of Atomic Habits, the idea of habit stacking is to stack up a new habit on top of a current habit.

So, for example, Clear references a meditation habit: “After I brew my morning coffee, I will meditate for one minute.” Or a gratitude habit: “Before I eat my first bite of dinner, I will say one thing I am grateful for that day.”

I confess that I am a multitasker unless I’m working on a deep project or having conversations with friends and family. Below are some of the go-to habit stacks I practice regularly.

1. Morning digital detox and movement

I like to exercise first thing in the morning, and during my workouts, I do not use my phone. I am focused on my workout, my music and making sure I get the most out of my time in the gym, which I thoroughly enjoy.

It’s also wonderful to kick off the morning off my phone, not scrolling and keeping my mind clear, energized and my overall self in a healthy flow state. Morning routines are critical for productivity and positivity.

2. Driving and focused time with kids or partner

I speak with many parents who drive their kids to school and talk about how their children are glued to their phones. While I do take business and personal calls while I drive solo, I have always prioritized conversations with my two boys and husband when we are in the car together.

Most of us have chaotic days, and the time in the car together is a nice time to catch up, talk about the day and listen to music together. Instead of asking your kids, “How was school?” try something more like, “Who made you laugh today?” Or “What was the coolest class today?”

3. Podcasts and protein

I prioritize nutrition and am not one to skip meals. Lately, my breakfast is a skillet-sized chocolate protein pancake with no sugar and about 50g of protein. It’s basically raw cacao powder, protein powder and egg whites or eggs.

While I make this, I usually take calls, usually internal or more casual calls that do not require me to be in front of a screen. I also catch up on learning via podcasts. Most importantly, you should kick off your day with protein as it is the best fuel for your brain and body and will help prevent poor eating habits.

4. Sunlight, steps and creative thinking

I like to combine walking with brainstorming and thinking, and although it can be difficult, I schedule a few short walks where I don’t make a call, listen to a podcast or play music. Instead, I think. This ‘phone completely off’ habit stack ensures healthy physical activity and beneficial sunlight (when the sun is out!) and usually leads to creative ideas or problem-solving.

This habit is also an effective exercise to do with a work colleague. I’ve come up with multiple new ideas or solved problems while on a walk or hike. The endorphins and movement are proven to support this. If you really want to maximize this habit stack, plan this no-phone walk immediately after a meal, as this will help prevent the post-lunch energy slump.

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