Habit Stacking Companion Course

Here are the bonuses you'll get in this free companion course:

The Habit Stacking Quick Start Guide

Included in this guide are the following checklists that can help you get started with your first stack:

  • 3 Types of Habits (and Why Each is Important)
  • 9 Rules for Building a Habit Stacking Routine
  • 13 Steps for Building a Habit Stacking Routine
  • The List of 127 Small Changes

Habit Stacking Quick Start Guide

127 Small Changes to Improve Your Health, Wealth, and Happiness

Not sure what small changes you can introduce into your life? Well, here is a list of the 127 actions mentioned in Habit Stacking. If you stuck wondering what to do daily, then I recommend picking a few of these habits:

  1. Schedule Your Day
  2. Identify Your Three Most Important Tasks (MITs)
  3. Review Your Goals
  4. Do the Hardest Task First
  5. Chunk Down a Project (or Task) into Manageable Steps
  6. Remove Distractions Before Working
  7. Create a Distraction-Free Environment
  8. Declutter Your Desktop
  9. Improve Focus by Playing Music
  10. Update Your Accountability Partner
  11. Reward Yourself for Completing a Task
  12. Track Time for Your Activities
  13. Work in Pomodoro Blocks
  14. Write a “Done List”
  15. Identify One Task to Delegate or Outsource
  16. Automate Your Work
  17. Unsubscribe from an Email List(s)
  18. Research One “Side Hustle”
  19. Make One Business Connection
  20. Review HARO for Business Promotion Opportunities
  21. Track Your Expenses
  22. Review Your Financial Situation
  23. Review Your Budget
  24. Check Your Billing Statements
  25. Negotiate a Lower Price
  26. Find Coupons for Necessities
  27. Conserve Your Utilities
  28. Pack a Meal, Snack, and Coffee
  29. Scan “Garage Sale” Facebook Groups
  30. Buy for Value
  31. Comparison Shop for a Major Purchase
  32. Plan Your Meals
  33. Prepare a Food Shopping List (and Stick to It!)
  34. Plan Your Daily Errands
  35. Unsubscribe from Catalogs and Junk Mail
  36. Find Something Free to Do
  37. Skip the Commercials
  38. Set Up Automatic Withdrawals
  39. Read a Personal Finance Article
  40. Weigh Yourself
  41. Maintain a Food Journal
  42. Replace One Food Item
  43. Take Daily Vitamins
  44. Prepare a Smoothie Drink
  45. Fill a 32-Ounce Water Bottle
  46. Wear a Step-Tracking Device
  47. Walk Between Blocks of Focused Effort
  48. Complete a 7-Minute Workout
  49. Jump Rope
  50. Complete “Deskercise” Routine
  51. Increase Your Flexibility
  52. Practice Good Posture
  53. Meditate
  54. Follow a “Shut Down” Routine
  55. Use the Sleep Cycle App
  56. Connect Your Location to Beeminder
  57. Apply Sunscreen Year Round
  58. Eliminate Bacteria in Your Kitchen
  59. Sneeze into Your Arm, Not Your Hands
  60. Perform a Safety Check
  61. Practice Self-Education
  62. Connect with “Celebrities” in Your Industry
  63. Read a Book Chapter
  64. Read a Summary of the World News
  65. Learn a New Word
  66. Draw in a Coloring Book
  67. Do a Quick Doodle or Sketch
  68. Work on a Puzzle (or Crossword Puzzle)
  69. Get Outside
  70. Watch an Inspiring Video
  71. Add to Your “Bucket List”
  72. Add to Your “Soon List”
  73. Try Something New
  74. Enjoy a Distraction
  75. Fix Your Broken Windows
  76. Make Your Bed
  77. Clean One Refrigerator Shelf
  78. Leave Shoes at the Door
  79. Identify a “Home Base” for Every Possession
  80. Put Away Three Items
  81. Eliminate One Item
  82. Clean Your Office Desk
  83. File Away Loose Paperwork
  84. Scan your Paperwork
  85. Use a Standard File Naming Convention
  86. Declutter your Smart Phone
  87. Maintain a Cloud-Based To-Do List
  88. Store Your Great Ideas
  89. Follow a “Getting Out the Door” Routine
  90. Say “No”
  91. Do an Activity That Makes You Happy
  92. Introduce Yourself to Someone New
  93. Contact One Person on a Dating Site
  94. Give a Compliment
  95. Hug One Person
  96. Text an Encouraging Message
  97. Leave a Caring Note
  98. Return Calls and Text Messages Within 24 Hours
  99. Check Your Social Schedule
  100. Share Something Inspiring
  101. Learn a New Joke
  102. Research a Fun Activity
  103. Know What Your Significant Other Likes
  104. Pause Before Discussing Sensitive Topics
  105. Outline Your Thoughts Before a Difficult Conversation
  106. Pause to Control Your Anger
  107. Practice Active Listening
  108. Photograph Important People (and Events)
  109. Speak Words of Affirmation
  110. Speak Words of Prayer
  111. Practice Gratitude
  112. Practice Deep Breathing
  113. Practice Progressive Relaxation
  114. Squeeze a Stress Ball
  115. Practice Creative Visualization
  116. Let Go of Regret
  117. Shower Meditation
  118. Practice Mindful Walking
  119. Practice Aromatherapy
  120. Drink a Calming Beverage (Like Tea)
  121. Dress for Success
  122. Practice Random Acts of Kindness
  123. Serve Others
  124. Schedule a Volunteering Activity
  125. Donate to a Charitable Organization
  126. Practice Recycling
  127. Commit to Conservation-Friendly Activities

Keystone Habits

As discussed in the book, certain “Keystone Habits” can produce a positive change in many areas of your life. Here are a few that I suggest you build (and I've also included the “marker” of where you can find this small change in the Habit Stacking book.)

  • 33. Prepare a Food Shopping List (and Stick to It!)
  • 41. Maintain a Food Journal
  • 42. Replace One Food Item
  • 46. Wear a Step-Tracking Device
  • 53. Meditate
  • 54. Follow an Evening Shutdown Routine
  • 55. Use the Sleep Cycle App
  • 56. Connect Your Location to Beeminder
  • 74. Enjoy a Distraction
  • 76. Make Your Bed
  • 88. Store Your Great Ideas
  • 91. Do an Activity That Makes You Happy
  • 94. Give a Compliment
  • 110. Speak Words of Prayer
  • 111. Practice Gratitude
  • 120. Drink a Calming Beverage (Like Tea)

aTimeLogger Walkthrough (a Five-Step Process)

“What gets measured gets managed.” — Peter Drucker.

One of the best ways to use the habit stacking concept is to build small habits that encourage positive time management skills.

If you ruthlessly track your productivity, then you'll figure out where you're spending the majority of your time. This is important if you're someone who needs to work on a few key activities related to your job. And the simplest way to do this is to use an app like aTimeLogger.

The idea here is simple: You created different “buckets” or categories for your work. Then before beginning one of these tasks, you start the aTimeLogger timer to track that activity. If you commit to this habit for all your tasks, then you'll know (with 100% certainty) where you're spending the most time.

Finally, once you have this data, you can tweak your schedule to make sure you're spending as much time as possible on your most important tasks.

Here's a five-step process to make this happen:

Step #1: Download the aTimeLogger App

Go to the TimeLogger website and download the app to your IOS or Android phone. It costs a few dollars, but it's a one-time investment that can help you master your time management efforts. (I have no relationship with the people at aTimeLogger…I just like their app.)

Step #2: Create “Buckets” for Your Job

We all wear different hats for our jobs. So you should take a few minutes to think about the various tasks you complete daily and then create a category for each one. Also, think carefully about the tasks that are the most important to your success. Your goal is to spend as much time as possible doing these activities.

For instance, I have 15 categories of tasks, but the top two are the activities that will make or break my success:

  1. Writing: Working on my books, writing marketing emails and creating blog content.
  2. Book marketing: Creating bonus content (like this companion site), running book ads, and setting up automated email sequences.
  3. Email/Slack: Responding to messages in Gmail and talking to team members in the Slack application.
  4. Convos: Mastermind meetings, accountability sessions, podcast interviews, and networking. Basically, any “talking time” is included here.
  5. DGH Marketing: Organizing blog content and scheduling articles for Develop Good Habits.
  6. Admin: Filling out paperwork, tracking numbers, and basically any administrative activity.
  7. Education: Taking an online course on a specific strategy or reading a book related to a concept I'm trying to learn.
  8. APA Marketing: Completing tasks to promote our Authority Self Publishing brand.
  9. Management: Mapping out processes for my virtual assistant or working with freelancers on a specific aspect of my business.
  10. Social Media: Interacting on Facebook, Pinterest and occasionally Google Plus.
  11. Podcast: Recording episodes for our Authority Self Publishing show.
  12. Real Estate: Browsing for future property investments and setting up my budding real estate business.
  13. Strategy: Identifying long-term plans and spending a few minutes each morning to determine my most important tasks.
  14. APA Content: Creating videos, PDFs, and downloadables for the Authority Self-Publishing brand.
  15. Physical Product Business: This is an idea that I started (and then abandoned). Frankly, I'd rather spend my free time on the real estate business.

Now, I'll admit 15 different categories is pretty extreme. You don't need to come up with this many buckets for your job, but I do recommend creating at least five or six for your job.

Here's how you'd add these categories in aTimeLogger:

Step #3: Remove Untracked Time

aTimeLogger has an option where you can track all of your time, not just the hours that you work. I don't think this helps from a time management perspective, so I suggest toggling this option to the “off” position:

Step #4: Start the Timer for ALL Activities

Whenever you begin a new task, press the timer button, and then select the activity you'd like to begin. Avoid the temptation to succumb to distractions and disruptions while you're focusing on this task. This is similar to the Pomodoro Technique mentioned in the book. You can get a surprising amount of things accomplished when you're in a “head-down work mode.”

Here's how to begin a task:

And here's how to select an activity type:

Step #5: Evaluate Your Tasks Every Week (or Month)

The most important step of this process is the evaluation period. I recommend reviewing the time that you track on a weekly and monthly basis. This is important because you want to see where your time is being spent and if you need to adjust your schedule.

As an example, my goal is to spend at least 30% of my time writing and 20% on book marketing. If I don't hit these metrics, then I look for ways to minimize my efforts in the other categories.

So in February 2017, I was able to hit these numbers:

But in March, I fell short in both categories. So, currently I'm looking for ways to reduce the amount of time spent on email and admin activities.

Todoist Walkthrough

The Todoist app is a program that I use to run my entire life. It's great for getting those tasks out of your head and into a central location that you can refer to daily.

In this walkthrough, I briefly highlight the best features of Todoist and how you can use it to remember both your tasks and habits.

155 Ways to Reward Yourself for Completing a Goal or Task

Positive Affirmations: 101 Life-Changing Thoughts To Practice Daily

Facebook Garage Sale Walkthrough

One of the financial habits that I mentioned in Habit Stacking is to check out Facebook groups in your area to find deeply discounted items (habit #29). Here's the simple process that you can use these groups.

Finally, if you need help with building habits, then check out this nine-step blueprint that walks you through the entire process of creating lifelong habits.)