January 15, 2025 • 17 mins
Explore the transformative power of habit stacking as it relates to creating new routines and enhancing lifestyle changes. Through personal anecdotes and insights from James Clear's "Atomic Habits," discover how tying new habits to existing ones - OR - creating a personal system can lead to lasting change.
We're sharing:
• Habit stacking and its benefits
• Personal experiences and motivations
• The significance of fluid routines in daily life
• Strategies for creating your own habit loops
• The importance of integrating enjoyable activities into new habits
• How habit stacking relates to goal-setting practices
• Encouragement to implement small, consistent changes for improvement
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to the Cameo Show.
I'm your host, cameo, and weare joined by my husband and
co-host, mr Greg Braun.
Speaker 2 (00:08):
I'm so happy to be here today.
Speaker 1 (00:10):
I'm happy you're here too.
Speaker 2 (00:12):
I've got a killer dad joke.
Speaker 1 (00:13):
Good, let's hear it.
Speaker 2 (00:14):
I've got a great one.
So what did the baby computercall his father?
Speaker 1 (00:36):
Data D-A-T-A computer .
Call his father data data data.
Very nice, come on, very nice.
Yeah, yes, dad jokes.
Today we are talking abouthabit stacking.
Habit stacking is doing onething that produces the result
that you want and then stackingit with the next thing that will
produce the result that youwant, in an effort to hopefully
stack some good habits and makeit more of like a process for
(00:57):
you, like just a natural thingthat happens.
Speaker 2 (00:59):
Yeah, recently I've noticed I enjoy when I work out,
like when I get on the stepmill, which is torture, but it's
good for me so I do it.
It's good for the old ticker.
Speaker 1 (01:11):
It is torture.
Speaker 2 (01:13):
But when I do that, I have to watch a YouTube video
of like a tutorial of how to dolike some mixing with music, or
something that takes my mindaway from what's happening.
But I'm also it's not justnonsense, I'm actually learning
something that I'm interested in.
So I use that as an opportunitylike even if I'm lifting
(01:34):
weights or something too, I'llput on a podcast about something
educational.
So it's kind of like that timefor me is more than just what
I'm doing for my physical body,it's also for my mindset and
emotional health, and so it'skind of like it creates this
window of time when it's like areally big injection of good
(01:56):
stuff for Greg.
Speaker 1 (01:58):
Yeah, and that's exactly what habit stacking is.
I have this book in my lap.
It's Atomic Habits by JamesClear.
If you haven't read it, youdefinitely should.
He talks about habit stackingis.
I have this book in my lap.
It's Atomic Habits by JamesClear.
If you haven't read it, youdefinitely should.
He talks about habit stacking.
Speaker 2 (02:09):
It literally is a game-changing book.
Speaker 1 (02:11):
Game-changing book I mean good doesn't even describe
how.
Speaker 2 (02:14):
And he's a Columbus Ohio.
Speaker 1 (02:16):
Columbus, ohio, dude.
Speaker 2 (02:17):
Columbus, ohio, dude, and he's an enormous figure in
the thought leadership space.
Speaker 1 (02:22):
Yeah, this book is phenomenal.
We bought like 50 copies ofthis book and gave them as gifts
one year and we still have likemaybe four copies and I need to
give them away, but they'relike.
I didn't have trouble findingthis book to reference because
they're everywhere in our house.
It's that good.
In his book he talks abouthabit stacking being a special
form of an implementationintention.
(02:44):
So rather than pairing yourhabit with a particular time and
location, you pair it with acurrent habit.
So your current habit is well,whichever one came first chicken
or the egg I watch YouTubevideos to help me learn about
music production, and I also amnow doing the step mill or
treadmill or whatever the casemay be.
(03:04):
Well, I'm going to stack thosetwo things together.
Or maybe I'm going to watch myYouTube video and add a new
habit to that.
That's good for me, like stepmill, and do them together so
that they're stickier.
He has this little chart.
The graph is that it's a Q, acraving, a response and a reward
habit number one.
(03:27):
Then that leads to habit numbertwo which leads to habit number
three, when you're implementingnew habits in your life.
If you say, okay, in themorning I drink a cup of coffee,
well, I'm going to do thatalready.
Anyway, I'm going to pour mycup of coffee and then one thing
that I'd like to start doing inthe morning as well is reading
for 10 minutes or meditating.
(03:47):
So after I pour my cup ofcoffee, then I'm going to read
for 10 minutes and it createsthis habit loop, construct this
habit stacking which is reallypowerful, because then you get
into this habit.
Speaker 2 (04:02):
If I may, we can't say habits one more time on this
episode you get into.
Don't say the h word normalprocess.
Speaker 1 (04:08):
Yeah, because you tie your desired behavior to
something that you're alreadydoing yeah so it's not brand new
, it's not cold yeah yeah, whenit's cold it's hard, because
then you're like, oh, I gotta dothis, I really want to make
this happen.
But when it's warm, becauseit's already happening next to
something that you do and youenjoy and that gives you a
reward, already, you're more aptto do it.
Speaker 2 (04:32):
And I'm not too proud to admit this that sometimes I
don't want to work out.
A lot of times, you know I'malways coming up with these
excuses like this that I'vetricked myself into working out
more is I always listen to apodcast when I work out, usually
(04:52):
like a Huberman Labs orsomething about health, or
because I'm just really intointo that kind of stuff now.
Speaker 1 (04:59):
So because we're getting older, we have to be
trying to do everything I can.
Yeah, you said the other day,like when we were younger,
working out was like number onepriority vanity.
Speaker 2 (05:09):
Yeah.
Speaker 1 (05:09):
Now that's like last on the list, because as you get
older you're like I need to keepmoving.
Motion is lotion and I've gotto keep this body fluid so that
I can continue to live a healthylife.
Speaker 2 (05:21):
So it's now like life or death you know taking care
of my ticker.
I wear this, this ring thatmonitors my.
What do you laugh about?
Just our rings that tell uswhat we do right and wrong every
day and it's it's monitorswhere your heart health is and I
(05:45):
think that's so fascinatingthat I'm scared when it's right
at my age and and it coincideswith my, with my activity level,
so been doing more stepperlately and it's making my
equivalent heart age age lowerand it's like, oh my gosh, this
is exciting because I'm seeingactual results from my my glutes
burning up, you know, but.
but I mean I'm not too proud toadmit I don't like up, you know,
(06:06):
but but I mean I'm not tooproud to admit I don't like to.
You know, I try to talk myselfout of it sometimes, but step
one for me is getting thatpodcast up on my phone and then,
once I start listening to it, Ijust kind of mindlessly move to
the gym and start my workout.
It's hard to just cold go inthere.
You know what I mean.
Like I'm just that's a habitfor me.
(06:26):
It's like get what I'm going tolisten to first, then just go
in there and start get to it,you know.
Speaker 1 (06:31):
Yeah, see, and I work a little differently, like, I
love to listen to podcasts, andsometimes I do it while I'm
working out for the same reasonthat you do, but I also like to
listen to like hype music tokeep me going and like on the
step mill, for example, it makesme go faster, like I kind of
end up going with the rhythm ofthe music and I don't always
have trouble getting in there.
(06:53):
How do I describe this?
In a way of like stacking.
I know, okay, I know how it,how it works for me.
I know that I want a sauna everyday that's the treat, that's
the dessert at the end, yeahlike I want a sauna cold plunge
whenever I can, usually towardthe end of the day, before I get
in the sauna, I may as wellwork out, because I'm definitely
(07:14):
not going to work out after thesauna because I'm going to be
soaking wet.
So that's kind of like a habitstack that's subconsciously
happening for me right now isthat like okay, well, I want a
sauna.
that's subconsciously happeningfor me, right now is that like,
okay, well, I want a sauna, soI'll go in and lift, then I'll
jump on the stepper which getsme just as sweaty as the sauna
and then hop in the sauna, coldplunge done, and it's like this
(07:35):
whole process, it's this one,two, three, four that happens
for me, and usually it's drivenby my desire to sit in the sauna
and maybe listen to a podcastor read a book or whatever the
case may be.
Sometimes I, on that same note,like I'm not even maybe thinking
that far ahead, but I thinklike I should go work out, and
(07:56):
then I just make myself get upand go do it.
And that's not about stackinghabits, it's just a pro tip of
like if you think it and you canjust start, because I told you
the other day like I'm thinkingI should go work out.
If I go in and start, I'm notgoing to stop If I get started,
I'm going to just keep going.
And then that whole one, two,three, four step process of
lifting step mills on a coldplunge, like that's all going to
(08:18):
happen as a result of me justgoing okay, well, I thought it,
so I'm going to get up and go doit, even if I don't want to.
Speaker 2 (08:25):
Yeah.
Speaker 1 (08:25):
The hardest part is deciding to do it.
Speaker 2 (08:27):
Another thing is having you know habits stacking
in kind of a routine of likestretching.
So something that I don'treally ever talk about or hear
people talk about much, but Ifeel like it's really been
beneficial for me is stretchingalmost every day.
Speaker 1 (08:46):
Yeah.
Speaker 2 (08:46):
You know, whenever I have an opportunity, sometimes a
couple of times a day.
Speaker 1 (08:50):
I think the other day he stretched like four or five
times.
I'm like, what are you doing?
He's like stretching, but a fewhours later.
What are you doing?
Stretching I'm not flexible.
Speaker 2 (08:58):
I'm not flexible and I've you know, maybe I'm not
doing it right or something, butit just feels good when I'm
done.
Yeah, I'm not.
Speaker 1 (09:05):
Adrian has taught you , right over the last 10 years,
yoga with Adrian on YouTube.
If you haven't tried yoga oryou don't want to try yoga, do
it anyway, because she makes itjust don't be scared of it.
Don't be scared of it, it's juststretching.
But if she's taught youanything, it's not about doing
it right.
It's not about being flexible,it's about finding what feels
(09:33):
good.
And it's so true because at theend of the day you can sit down
and he stretches every nightbefore bed.
I get in bed and just scroll onmy phone.
We call it have a cigarettebecause it's as addictive as
cigarettes but you stretch everynight and it's like you know
you're going to get in bed.
Yeah, it's part of your habitstack it's what you do.
It's like you know you're goingto get in bed.
Yeah, it's part of your habitstack, it's what you do.
It's like a routine, a ritualthat you have every night before
bed, and women, we have themwhen we do our skincare right,
(09:56):
and it leads to a desired result.
So, if you're going to do yourskincare anyway, what's
something else that you can tieto that routine?
Is it a guided meditation orsome type of podcast that you
can listen to while you're doingyour skincare routine?
That's habit stacking.
I want to implement this newhabit.
I'm going to tie it tosomething that I'm already doing
(10:17):
that's giving me the pleasureor the result that I want, and
this will only compound that.
It's a beautiful thing and it'snot just related to physical
things, or it could be relatedto anything.
Speaker 2 (10:30):
This time of year, the beginning of the year,
everyone's talking about, youknow, New Year's resolutions and
new goals and things like that.
That's a lot to do with thesystems and the habits that you
have.
Not necessarily, maybe, likeyour goal might be to be to do
this one thing or to have a sixpack or whatever you know
tangible thing, but it's allabout the systems that you're
(10:51):
going to use to get there, and Imean that's where you have to
really investigate and see youknow, to do these things
successfully they have to bekind of attached and grouped
together.
Speaker 1 (11:01):
That's right.
Speaker 2 (11:02):
To remain, like you said, sticky and sustainable.
That's right To remain, likeyou said, sticky and sustainable
.
Speaker 1 (11:07):
That's right.
Speaker 2 (11:07):
Because I don't know what it's called now.
When I go into the gym and workout, because it's like a
workout for my mind, a workoutfor my body, and I get to relax
in the sauna, it's like what?
Speaker 1 (11:18):
am I really doing?
Speaker 2 (11:19):
It's health and wellness and we joke about it
all the time.
But before bed I do, I dostretch every night.
I've got a roller.
Speaker 1 (11:27):
I've got a thing.
We joke because he has a wholeass health and wellness section
in his bedside table.
All the things, everythingTupping bands, oils and
ointments, rollers, thumpers,what's it called the Theragun
blocks, bricks, mats, you nameit.
(11:48):
This one has it and he usesthem all.
And it's part of his.
Thing.
Speaker 2 (11:54):
Yeah, I mean it's just part of the bedtime process
, you know.
Speaker 1 (11:58):
Yeah, and you're right, you get really granular
and this is kind of dipping intothat goal setting conversation.
But when you have a big goal,start with a ridiculously big
goal and back it up and decide,like, what are the things that I
need to do on a really granularlevel to compound that, to get
to that really big goal?
(12:18):
And those small habits areeasier to make part of your
daily routine or make part ofyour life in a successful way
when they're grouped together.
But usually achieving that biggoal comes down to the
consistency then of the systemsor the habits or the stack or
ritual or whatever you want tocall it that you put in place on
(12:41):
a regular basis.
People aren't successfulbecause they are extra great at
something.
Usually they're successfulbecause they've just become
extra great at being consistent.
Speaker 2 (12:52):
And they just don't quit in the practice.
Yeah, they pivot, but they justdon't quit.
Speaker 1 (12:57):
That's right.
So, as you're exploring whatnew habits you want to bring
with you into this new yearbecause we're still kind of in
that first month of the yeartransitional period where we're
getting back into the groove ofthings think about what you can
pair with what you already do tomake it easier on you to
remember to do it, to make surethat you do it, to show up for
(13:19):
yourself, to be consistent inachieving whatever that larger
goal is.
What your why is, at the end ofthe day, that you want to
implement these habits in thefirst place?
I know it works because JamesClear said it does.
There's evidence that it does,there's all kinds of reading and
I know it's worked for us aswell, so it probably will work
for you too.
Speaker 2 (13:40):
Just a quick thought here too, you've got the book
too.
Just a quick thought here too,you've got the book.
If you're not a big reader,check it out on audiobooks, and
you can make that part of yourhabit when you're driving in the
car.
Speaker 1 (13:51):
Were you going to say that no, but I like that, great
job.
Speaker 2 (13:55):
I mean a great takeaway if you don't learn,
take anything else from thisepisode.
That's a great takeaway is usethat time in your car on purpose
, because if you think about ifyou drive a half hour to work
and from that's an hour a dayinstead of listening to music,
you might as well take in somegood teachings from from great
(14:19):
minds and do the math on it,zoom out over the year.
If you do that, all year long.
Speaker 1 (14:25):
How many books would you listen to?
How much information, what kindof university education would
you have right in the within theconfines of your drive time?
Speaker 2 (14:35):
Yeah.
Speaker 1 (14:36):
Yeah, Tiny Change's Remarkable Results Atomic Habits
by James Clear.
Tiny Change listening to thison audiobook Look at us pumping
his book.
No affiliation, just big fans.
Speaker 2 (14:46):
Just big fans.
Speaker 1 (14:47):
So Tiny Change.
Listen to it while you'redriving.
Remarkable results, I wouldalmost guarantee.
Build good habits, break badones.
Another habit you can implementwhile you're driving is to
listen to the Cameo Show.
We have new episodes everyWednesday.
Shameless plug.
Speaker 2 (15:02):
We'd love to hear from you too, if there's any
ideas for new episodes or anyfeedback on old episodes.
Speaker 1 (15:09):
Or any habit stacking that's worked for you, that
maybe you know is outside of thenorm, that might help someone
else.
That's what this is all aboutSharing experiences, the human
emotion, the human experience,because we're all just going
through it, we're all justtrying to figure out what are
ways that I can show up betterin my life so I can show up
better in the people I love'slife.
And at the end of the day, itcomes down to seeing what works
(15:32):
for others.
And you don't know.
You don't know.
So if you know better, you dobetter.
Speaker 2 (15:35):
And if you know better, you do better.
You're right.
You know where I learned tolisten to books?
In your car.
Your mom, mom, your mom gave mea zig ziglar books on tape, on
sales, and before that I hadnever done anything like that
yeah, I remember that yeah wayback in the day it's game
changing stuff.
I mean, these little habitschange it all that's right habit
(15:56):
stacking y'all.
Speaker 1 (15:58):
If you're new here, we hope you'll join us again.
If you join us every week,thanks so much.
It means the world to us.
We'll see you next time.
Hello and welcome to the Cameo Show.
I'm your host, cameo, and weare joined by my husband and
co-host, mr Greg Braun.
Speaker 2 (00:08):
I'm so happy to be here today.
Speaker 1 (00:10):
I'm happy you're here too.
Speaker 2 (00:12):
I've got a killer dad joke.
Speaker 1 (00:13):
Good, let's hear it.
Speaker 2 (00:14):
I've got a great one.
So what did the baby computercall his father?
Speaker 1 (00:36):
Data D-A-T-A computer .
Call his father data data data.
Very nice, come on, very nice.
Yeah, yes, dad jokes.
Today we are talking abouthabit stacking.
Habit stacking is doing onething that produces the result
that you want and then stackingit with the next thing that will
produce the result that youwant, in an effort to hopefully
stack some good habits and makeit more of like a process for
(00:57):
you, like just a natural thingthat happens.
Speaker 2 (00:59):
Yeah, recently I've noticed I enjoy when I work out,
like when I get on the stepmill, which is torture, but it's
good for me so I do it.
It's good for the old ticker.
Speaker 1 (01:11):
It is torture.
Speaker 2 (01:13):
But when I do that, I have to watch a YouTube video
of like a tutorial of how to dolike some mixing with music, or
something that takes my mindaway from what's happening.
But I'm also it's not justnonsense, I'm actually learning
something that I'm interested in.
So I use that as an opportunitylike even if I'm lifting
(01:34):
weights or something too, I'llput on a podcast about something
educational.
So it's kind of like that timefor me is more than just what
I'm doing for my physical body,it's also for my mindset and
emotional health, and so it'skind of like it creates this
window of time when it's like areally big injection of good
(01:56):
stuff for Greg.
Speaker 1 (01:58):
Yeah, and that's exactly what habit stacking is.
I have this book in my lap.
It's Atomic Habits by JamesClear.
If you haven't read it, youdefinitely should.
He talks about habit stackingis.
I have this book in my lap.
It's Atomic Habits by JamesClear.
If you haven't read it, youdefinitely should.
He talks about habit stacking.
Speaker 2 (02:09):
It literally is a game-changing book.
Speaker 1 (02:11):
Game-changing book I mean good doesn't even describe
how.
Speaker 2 (02:14):
And he's a Columbus Ohio.
Speaker 1 (02:16):
Columbus, ohio, dude.
Speaker 2 (02:17):
Columbus, ohio, dude, and he's an enormous figure in
the thought leadership space.
Speaker 1 (02:22):
Yeah, this book is phenomenal.
We bought like 50 copies ofthis book and gave them as gifts
one year and we still have likemaybe four copies and I need to
give them away, but they'relike.
I didn't have trouble findingthis book to reference because
they're everywhere in our house.
It's that good.
In his book he talks abouthabit stacking being a special
form of an implementationintention.
(02:44):
So rather than pairing yourhabit with a particular time and
location, you pair it with acurrent habit.
So your current habit is well,whichever one came first chicken
or the egg I watch YouTubevideos to help me learn about
music production, and I also amnow doing the step mill or
treadmill or whatever the casemay be.
(03:04):
Well, I'm going to stack thosetwo things together.
Or maybe I'm going to watch myYouTube video and add a new
habit to that.
That's good for me, like stepmill, and do them together so
that they're stickier.
He has this little chart.
The graph is that it's a Q, acraving, a response and a reward
habit number one.
(03:27):
Then that leads to habit numbertwo which leads to habit number
three, when you're implementingnew habits in your life.
If you say, okay, in themorning I drink a cup of coffee,
well, I'm going to do thatalready.
Anyway, I'm going to pour mycup of coffee and then one thing
that I'd like to start doing inthe morning as well is reading
for 10 minutes or meditating.
(03:47):
So after I pour my cup ofcoffee, then I'm going to read
for 10 minutes and it createsthis habit loop, construct this
habit stacking which is reallypowerful, because then you get
into this habit.
Speaker 2 (04:02):
If I may, we can't say habits one more time on this
episode you get into.
Don't say the h word normalprocess.
Speaker 1 (04:08):
Yeah, because you tie your desired behavior to
something that you're alreadydoing yeah so it's not brand new
, it's not cold yeah yeah, whenit's cold it's hard, because
then you're like, oh, I gotta dothis, I really want to make
this happen.
But when it's warm, becauseit's already happening next to
something that you do and youenjoy and that gives you a
reward, already, you're more aptto do it.
Speaker 2 (04:32):
And I'm not too proud to admit this that sometimes I
don't want to work out.
A lot of times, you know I'malways coming up with these
excuses like this that I'vetricked myself into working out
more is I always listen to apodcast when I work out, usually
(04:52):
like a Huberman Labs orsomething about health, or
because I'm just really intointo that kind of stuff now.
Speaker 1 (04:59):
So because we're getting older, we have to be
trying to do everything I can.
Yeah, you said the other day,like when we were younger,
working out was like number onepriority vanity.
Speaker 2 (05:09):
Yeah.
Speaker 1 (05:09):
Now that's like last on the list, because as you get
older you're like I need to keepmoving.
Motion is lotion and I've gotto keep this body fluid so that
I can continue to live a healthylife.
Speaker 2 (05:21):
So it's now like life or death you know taking care
of my ticker.
I wear this, this ring thatmonitors my.
What do you laugh about?
Just our rings that tell uswhat we do right and wrong every
day and it's it's monitorswhere your heart health is and I
(05:45):
think that's so fascinatingthat I'm scared when it's right
at my age and and it coincideswith my, with my activity level,
so been doing more stepperlately and it's making my
equivalent heart age age lowerand it's like, oh my gosh, this
is exciting because I'm seeingactual results from my my glutes
burning up, you know, but.
but I mean I'm not too proud toadmit I don't like up, you know,
(06:06):
but but I mean I'm not tooproud to admit I don't like to.
You know, I try to talk myselfout of it sometimes, but step
one for me is getting thatpodcast up on my phone and then,
once I start listening to it, Ijust kind of mindlessly move to
the gym and start my workout.
It's hard to just cold go inthere.
You know what I mean.
Like I'm just that's a habitfor me.
(06:26):
It's like get what I'm going tolisten to first, then just go
in there and start get to it,you know.
Speaker 1 (06:31):
Yeah, see, and I work a little differently, like, I
love to listen to podcasts, andsometimes I do it while I'm
working out for the same reasonthat you do, but I also like to
listen to like hype music tokeep me going and like on the
step mill, for example, it makesme go faster, like I kind of
end up going with the rhythm ofthe music and I don't always
have trouble getting in there.
(06:53):
How do I describe this?
In a way of like stacking.
I know, okay, I know how it,how it works for me.
I know that I want a sauna everyday that's the treat, that's
the dessert at the end, yeahlike I want a sauna cold plunge
whenever I can, usually towardthe end of the day, before I get
in the sauna, I may as wellwork out, because I'm definitely
(07:14):
not going to work out after thesauna because I'm going to be
soaking wet.
So that's kind of like a habitstack that's subconsciously
happening for me right now isthat like okay, well, I want a
sauna.
that's subconsciously happeningfor me, right now is that like,
okay, well, I want a sauna, soI'll go in and lift, then I'll
jump on the stepper which getsme just as sweaty as the sauna
and then hop in the sauna, coldplunge done, and it's like this
(07:35):
whole process, it's this one,two, three, four that happens
for me, and usually it's drivenby my desire to sit in the sauna
and maybe listen to a podcastor read a book or whatever the
case may be.
Sometimes I, on that same note,like I'm not even maybe thinking
that far ahead, but I thinklike I should go work out, and
(07:56):
then I just make myself get upand go do it.
And that's not about stackinghabits, it's just a pro tip of
like if you think it and you canjust start, because I told you
the other day like I'm thinkingI should go work out.
If I go in and start, I'm notgoing to stop If I get started,
I'm going to just keep going.
And then that whole one, two,three, four step process of
lifting step mills on a coldplunge, like that's all going to
(08:18):
happen as a result of me justgoing okay, well, I thought it,
so I'm going to get up and go doit, even if I don't want to.
Speaker 2 (08:25):
Yeah.
Speaker 1 (08:25):
The hardest part is deciding to do it.
Speaker 2 (08:27):
Another thing is having you know habits stacking
in kind of a routine of likestretching.
So something that I don'treally ever talk about or hear
people talk about much, but Ifeel like it's really been
beneficial for me is stretchingalmost every day.
Speaker 1 (08:46):
Yeah.
Speaker 2 (08:46):
You know, whenever I have an opportunity, sometimes a
couple of times a day.
Speaker 1 (08:50):
I think the other day he stretched like four or five
times.
I'm like, what are you doing?
He's like stretching, but a fewhours later.
What are you doing?
Stretching I'm not flexible.
Speaker 2 (08:58):
I'm not flexible and I've you know, maybe I'm not
doing it right or something, butit just feels good when I'm
done.
Yeah, I'm not.
Speaker 1 (09:05):
Adrian has taught you , right over the last 10 years,
yoga with Adrian on YouTube.
If you haven't tried yoga oryou don't want to try yoga, do
it anyway, because she makes itjust don't be scared of it.
Don't be scared of it, it's juststretching.
But if she's taught youanything, it's not about doing
it right.
It's not about being flexible,it's about finding what feels
(09:33):
good.
And it's so true because at theend of the day you can sit down
and he stretches every nightbefore bed.
I get in bed and just scroll onmy phone.
We call it have a cigarettebecause it's as addictive as
cigarettes but you stretch everynight and it's like you know
you're going to get in bed.
Yeah, it's part of your habitstack it's what you do.
It's like you know you're goingto get in bed.
Yeah, it's part of your habitstack, it's what you do.
It's like a routine, a ritualthat you have every night before
bed, and women, we have themwhen we do our skincare right,
(09:56):
and it leads to a desired result.
So, if you're going to do yourskincare anyway, what's
something else that you can tieto that routine?
Is it a guided meditation orsome type of podcast that you
can listen to while you're doingyour skincare routine?
That's habit stacking.
I want to implement this newhabit.
I'm going to tie it tosomething that I'm already doing
(10:17):
that's giving me the pleasureor the result that I want, and
this will only compound that.
It's a beautiful thing and it'snot just related to physical
things, or it could be relatedto anything.
Speaker 2 (10:30):
This time of year, the beginning of the year,
everyone's talking about, youknow, New Year's resolutions and
new goals and things like that.
That's a lot to do with thesystems and the habits that you
have.
Not necessarily, maybe, likeyour goal might be to be to do
this one thing or to have a sixpack or whatever you know
tangible thing, but it's allabout the systems that you're
(10:51):
going to use to get there, and Imean that's where you have to
really investigate and see youknow, to do these things
successfully they have to bekind of attached and grouped
together.
Speaker 1 (11:01):
That's right.
Speaker 2 (11:02):
To remain, like you said, sticky and sustainable.
That's right To remain, likeyou said, sticky and sustainable
.
Speaker 1 (11:07):
That's right.
Speaker 2 (11:07):
Because I don't know what it's called now.
When I go into the gym and workout, because it's like a
workout for my mind, a workoutfor my body, and I get to relax
in the sauna, it's like what?
Speaker 1 (11:18):
am I really doing?
Speaker 2 (11:19):
It's health and wellness and we joke about it
all the time.
But before bed I do, I dostretch every night.
I've got a roller.
Speaker 1 (11:27):
I've got a thing.
We joke because he has a wholeass health and wellness section
in his bedside table.
All the things, everythingTupping bands, oils and
ointments, rollers, thumpers,what's it called the Theragun
blocks, bricks, mats, you nameit.
(11:48):
This one has it and he usesthem all.
And it's part of his.
Thing.
Speaker 2 (11:54):
Yeah, I mean it's just part of the bedtime process
, you know.
Speaker 1 (11:58):
Yeah, and you're right, you get really granular
and this is kind of dipping intothat goal setting conversation.
But when you have a big goal,start with a ridiculously big
goal and back it up and decide,like, what are the things that I
need to do on a really granularlevel to compound that, to get
to that really big goal?
(12:18):
And those small habits areeasier to make part of your
daily routine or make part ofyour life in a successful way
when they're grouped together.
But usually achieving that biggoal comes down to the
consistency then of the systemsor the habits or the stack or
ritual or whatever you want tocall it that you put in place on
(12:41):
a regular basis.
People aren't successfulbecause they are extra great at
something.
Usually they're successfulbecause they've just become
extra great at being consistent.
Speaker 2 (12:52):
And they just don't quit in the practice.
Yeah, they pivot, but they justdon't quit.
Speaker 1 (12:57):
That's right.
So, as you're exploring whatnew habits you want to bring
with you into this new yearbecause we're still kind of in
that first month of the yeartransitional period where we're
getting back into the groove ofthings think about what you can
pair with what you already do tomake it easier on you to
remember to do it, to make surethat you do it, to show up for
(13:19):
yourself, to be consistent inachieving whatever that larger
goal is.
What your why is, at the end ofthe day, that you want to
implement these habits in thefirst place?
I know it works because JamesClear said it does.
There's evidence that it does,there's all kinds of reading and
I know it's worked for us aswell, so it probably will work
for you too.
Speaker 2 (13:40):
Just a quick thought here too, you've got the book
too.
Just a quick thought here too,you've got the book.
If you're not a big reader,check it out on audiobooks, and
you can make that part of yourhabit when you're driving in the
car.
Speaker 1 (13:51):
Were you going to say that no, but I like that, great
job.
Speaker 2 (13:55):
I mean a great takeaway if you don't learn,
take anything else from thisepisode.
That's a great takeaway is usethat time in your car on purpose
, because if you think about ifyou drive a half hour to work
and from that's an hour a dayinstead of listening to music,
you might as well take in somegood teachings from from great
(14:19):
minds and do the math on it,zoom out over the year.
If you do that, all year long.
Speaker 1 (14:25):
How many books would you listen to?
How much information, what kindof university education would
you have right in the within theconfines of your drive time?
Speaker 2 (14:35):
Yeah.
Speaker 1 (14:36):
Yeah, Tiny Change's Remarkable Results Atomic Habits
by James Clear.
Tiny Change listening to thison audiobook Look at us pumping
his book.
No affiliation, just big fans.
Speaker 2 (14:46):
Just big fans.
Speaker 1 (14:47):
So Tiny Change.
Listen to it while you'redriving.
Remarkable results, I wouldalmost guarantee.
Build good habits, break badones.
Another habit you can implementwhile you're driving is to
listen to the Cameo Show.
We have new episodes everyWednesday.
Shameless plug.
Speaker 2 (15:02):
We'd love to hear from you too, if there's any
ideas for new episodes or anyfeedback on old episodes.
Speaker 1 (15:09):
Or any habit stacking that's worked for you, that
maybe you know is outside of thenorm, that might help someone
else.
That's what this is all aboutSharing experiences, the human
emotion, the human experience,because we're all just going
through it, we're all justtrying to figure out what are
ways that I can show up betterin my life so I can show up
better in the people I love'slife.
And at the end of the day, itcomes down to seeing what works
(15:32):
for others.
And you don't know.
You don't know.
So if you know better, you dobetter.
Speaker 2 (15:35):
And if you know better, you do better.
You're right.
You know where I learned tolisten to books?
In your car.
Your mom, mom, your mom gave mea zig ziglar books on tape, on
sales, and before that I hadnever done anything like that
yeah, I remember that yeah wayback in the day it's game
changing stuff.
I mean, these little habitschange it all that's right habit
(15:56):
stacking y'all.
Speaker 1 (15:58):
If you're new here, we hope you'll join us again.
If you join us every week,thanks so much.
It means the world to us.
We'll see you next time.
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