Ep927 Habit Stacking:

Stop trying to overhaul your daily schedule from scratch. The secret to building habits that actually last isn't willpower—it’s leveraging the routines you already execute without thinking.

In this episode, we unpack Habit Stacking, a simple yet transformational framework designed to seamlessly integrate new goals into your daily life. Instead of carving out new blocks of time, you’ll learn how to anchor micro-habits directly onto your current automated behaviors using a proven plug-and-play formula. Whether you want to read more, journal daily, or move your body, habit stacking eliminates friction and decision fatigue so your new habits run on autopilot.

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SPEAKER_00 0:01

Yo, it's your man Rahim. Right here. Yeah. Man, you want to build three new habits this month. You're trying to, you know, get some new stuff going on, pushing yourself out without burning out. You did. Most people fail because they don't try to rely on pure willpower and to start a single new routine from scratch. But here's the psychological shortcut to pop performers who have habit stacking and relies on a simple two-minute trick to execute almost automatically. In this video, I'm gonna show you how to link new routines to your existing one. So the daily ones can be on autopilot so you can stack multiple habits effortless, right? Like most people, man, you got multiple, everything, everybody got multiple habits. Whether you like it or not, you got multiple good habits or multiple bad habits. You're friendly, you got multiple habits. Everybody got them, you feel me? And I'm reading my book right now called the Power of Habits right now, right? And it's on my ass. So I said I gotta talk about habits. I got to keep kidnapping on because my if I change a habit to how I need it, I'm gonna keep it just like that. Like I got this running habit. I can keep this bitch just like that. One mile or better. One mile or better. You ain't gotta do nothing but one mile or better, Raheem. Like, I'm gonna keep that bitch just like that. I'm not gonna change that habit. Read a book. Read Raheem. You can read one paragraph, one chapter. I used to have one chapter, man. You read some books the chapter too damn long. You dig? So I can't just read one whole chapter every day no more. I ain't got the the open space to read a whole chapter every day. But I can read me a paragraph. I can read just that monologue of that for that day, you dig? But the main thing I've been reading a lot is what I've been reading a whole lot of um like just scriptures, like, like um daily breads, basically. Like my daily bread prayers and my daily bread reads. I've been getting on them real heavy, right? But today, man, I'm gonna have to put y'all down on man habits that cause you to what? Procrastinate. You feel me? Habits that cause you to, goddammit, man, say, hey, hey, hey, hey, hey, hey, hey, hey, hey. Man, I'm through. Once you got that, goddammit, I'm through in me, man. It's it's a big reason right there, right? So let's get straight into it, man. We're gonna go over the three concrete habits stacking examples. Right? Example one, the morning routine, health focus, right? The anchor, pouring your morning coffee. Stack. After I pour my morning coffee, I will drink one full glass of water and do two dynamic scratches right in the kitchen. Right then and there. Nothing. Nigga, don't have to move at all. Two dynamic scratches right out of my right out of my motherfucking water. I drunk my coffee. I got what I didn't need in me. Then I got my water to water that shit down. Then I did my scratches. You feel me? This worked because you never forget to make your coffee. Motherfucker ain't gonna forget to make no coffee. Now, coffee is a different drug. Y'all got too many flavors with that coffee shit. You feel me? By keeping the scratch under the two minutes while the coffee beer are cooled, you're learning all friction. You don't need to change the workout gear or go to the gym. You just stretch until the coffee is ready. You feel me? You just doing your motherfucking stretches, getting your deep breathing in while it's ready, y'all. Simple, hard but simple. Because some people don't don't want to go through the phase of adding that little thing onto that bad routine. You making that coffee. You might as well what? While it's getting ready, get out that phone, scratch. Easy. Have it done. Right? Next one. We're not gonna be long on this one, right? The workday transition. The anchor, closing your laptop at the end of the workday. Stack. After I close my laptop, I'm gonna write three priority tasks for for um tomorrow on a sticky note and stick it to the screen. Right? Right, three priority tasks, right? This works because instead of ending the day with open loop that caused anxiety, your anchor, a 60-second shutdown to a physical action of closing your computer, you clear your action with, I mean your head without with with with instantly without needing a complex planning system, right? So as soon as I close the bit down, what I'm doing for tomorrow, grab my journal, that's what we on. Compute. You feel me? Like um, I gotta practice these things. You feel me? Once I practice these things, I can move at a better rate, right? Once I practice these things, I can do things that make me better, right? And this is y'all wanna learn. I put this in between my feet. I already got one in here, but I'm just doing it again. You dig? Just because I see it, like, what the hell is this doing? But this is always like you want to have a good feet, healthy feet. Yeah, if y'all been watching me, y'all know I got shot. So my feet, goddammit, if they not just like this, and when I get like this and start going over each other, oh no, I need to go walking, I need to stand up, I need to stand on my tiptoes, you know, keeping something between my toes, keep my feet goddamn feeling good. You feel me? Keeping my toes wide, like, you know, just spread out. That's how you this your balance. Like, yo, when something curling up, your feet is the first sign of death. Some shit going wrong, your feet gonna tell you. They're gonna start crumbling, be very dry. It's just gonna not gonna look good. Your toenails, you feel me? Like feet health is a motherfucker. I don't give a fuck what who you are, right? But let's get back into this thing, right? And um, I was talking about that right there with the uh closing laptop writing three things for the mall. So soon as I close this bitch up, let me go ahead and say what's on the on the menu for the mall. So when I get up, I can eat that up. You feel me? So when I get done with this video right now, I'm gonna learn how to close this up. Grab my damn um grab my hourly planner, right? Grab my hourly planner, then I'm gonna write it. Boom. And the next one is the uh um the evening unwind, mindful and and reading in focus. Get it into the bed and plug it in your phone charger. Stack after I put plug in my phone for the night. I will open a book and read just one page. You see that one page. See how you're not making it out so hard on yourself. Because I had to learn, like, nigga, I can't some books chapter so long, yo ass will be reading Malcolm Mick's book. You feel me? Damn, one chapter. Some books will tap you because you know that's why you gotta make sure you got a damn plan and a habit that that helps that, right? After I plug in my phone for night, I would open a book and read just one page. Like this works because when you decide to read for 30 minutes every night, the f the feels dunning when you're tired. You feel me? Like this shit feels like, boy, I ain't got some time for that tonight. Lauren DeBar's took a single page move the mental barrier. Nine times out of ten, once you read that one page, when minimum takes over and you read for 10 minutes. But even if you stop at one page, you maintain the chain. You feel me? It's the main thing. I'm quick to go read. I got so many books in there, right? I got like four books in I'm reading, right? And only one of them, goddamn, it got the long ass chapters. Everything else, I'm reading, I done read it before. So it got the it got them one-page, two-page chapters, like straight to the point. I'm reading the power of awareness, I'm reading um the power of habit. I'm reading a daily bread, and I'm reading another daily bread. And I got the Bible. So I'm actually reading five books right now, right? So just reading them five books, then I go through three, I'm gonna go over three journals right after. This is all on the toilet. You feel me? This is how you habit stack. You feel me? I'm taking this shit, that's a habit. And I'm reading, and I'm writing, that's a habit. After I do that, I go straight to the shower. You feel me? My body knows the cue. Shout out. I mean, run, work out, shit, write, read. I mean, read, then write, or read, or write, then read. Whichever one I want to do, then I take a shower. Then I get ready for my day. You feel me? Like that's how I do it, right? So we gotta get that routine rocking, bruh. Get that routine rocking and rolling, right? And to go to art, man, the master was showing up, right? Standardized before you optimize. You cannot optimize a habit that doesn't even exist. If you try to stack an hour-long workout on your morning routine right after right right away, the stack will collapse under under its own weight. Skill new habit down until it feels ridiculous, easy, almost absurd. Prove yourself that you can re uh reliably execute the stack from seven days straight. Only only then you do you expand your time and effort. When you feel me, like when you do that, you know, it's all easier now. So don't try to do a whole lot in a little time. Just do a little bit in a lot of time. It's it's a little bit and a lot of time, a little bit and a lot of time, and it's gonna get you good and fine, man. Y'all stop playing the time, y'all stop playing a like man. If you hit y'all in any comment, y'all like, I'll come in y'all subscribe, man. Get them habits together, get them cues together. Read those habit books together. Do what you gotta do and try to do it together, man. Y'all stop playing all the time, y'all stop playing a like, man. If you hit out, y'all like, I'll come in y'all subscribe, man. Let's go.