Ep. 197 // Build Habits That Stick Using A Simple Anchor Routine
episode
Habit Stacking Mom | Routines, Consistency, Planning, Overwhelm, Organization, Declutter, Healthy Habits, Balance, Goals, SAHM
17 min
1 speaker
8 chapters
transcribed 1 month ago
Transcript
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Transcript generated automatically by AI and may contain errors.
What is habit stacking and why is today’s Focus Stack Thursday different?
Hey, hey mamas, welcome to Focus Stack Thursday. This is the new format for our Thursday episodes where we're going to take what we talked about on Monday and we're going to apply that conversation to your real life, giving you action steps or simple stack challenges, anything that you can take and actually apply over your weekend. So this is your opportunity to stack right alongside me, rework, redesign the routines that you live in your life. Let's get to it. Welcome back, Mamas, to another Focus Stack Thursday. Earlier this week, we talked about celebrating hitting 100,000 downloads. Man, I'm so pumped about that. We are only three episodes away from hitting 200 episodes. I'm super, super excited about the next chapter in this show, all the things that we're going to be able to talk about.
And today, we're going to take a little deeper dive into how to find your anchors. I want you to maximize. Learn how to understand the way habit stacking works mechanically. What does it mean specifically? So today I'm going to get really tactical, give you as many examples as I can in different areas so that hopefully it clicks for you. And if you're starting just today, great. Take a second, go download the weekly focus guide. It's just a simple tool down in the show notes. It's going to give you a chance to kind of think back on Monday's episode, figure out what we talked about, how it applies to your real life in a simple way, and figure out how we can simplify that chaos. Find one thing that we can control.
We have to find the thing that's within our control. So take a second and fill the top part of that out. It's a very reflective section, giving you a moment to think about what are some of the challenges you're experiencing right now. Does anything jump out at you? Does it give you a direction you want to head in? That's what that area is all about each week to kind of think about before we start focusing on our first stack. We have to identify where the friction is. And sometimes from week to week, that does change. Once we identify it, then maybe habit stacking could be the answer for you as well. So a singular habit, it might feel very small. Like I see a cue.
How does the habit loop (cue‑routine‑reward) explain automatic behaviors?
That's a trigger that I notice. It makes me want to do something, whether that's emotional or physical. I want to do something. That's a cue. Then I perform a routine. I do a sequence of steps. Most of the time it's automatic. We don't think about it. We perform the routine. And then we get a reward, a payoff. These are three parts of a habit loop. that are playing all the time in the background of everything that you're doing. Some of it happens physically and some of it happens mentally. So I want to talk a little bit about emotional habits because I believe that emotional intelligence is one of the most important things that you can build awareness around. Now, I didn't always know what emotional intelligence was, but for most of us, our emotions are based in habits too.
We react to things without thinking. I'm sure you can relate to that. It's automatic. I don't have to think if I'm mad at you. I'm just going to react. So emotional intelligence is your ability to regulate your emotions. Recognize the feeling you have. And in any given moment, it's your ability to decide what to do next emotionally. So think about that. Most of us do just react. We do it without thinking. But can you make an active decision not to overreact or to stay calm? Can you keep your nervous system balanced where you're not jumping in real quick and attacking somebody, getting defensive, getting angry, mad, sad, all of the things? Can you make a decision to do that? Or is it automatic and you can't control it?
Why are emotional habits as important as physical ones for moms?
That determines your level of emotional intelligence. I know most of you have heard of intellectual intelligence, your IQ, but emotional intelligence is your ability to regulate those lovely feelings that we have. Most people, when they hear me talking about habit stacking, immediately think about the physical habits, the things we do that I could sit here and watch you do.
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Chapters
8 chapters
1
What is habit stacking and why is today’s Focus Stack Thursday different?
0:01–2:27
2
How does the habit loop (cue‑routine‑reward) explain automatic behaviors?
2:27–4:15
3
Why are emotional habits as important as physical ones for moms?
4:15–6:32
4
How can I identify reliable “anchor” cues in my daily routine?
6:32–8:24
5
What are practical examples of everyday anchors for habit stacking?
8:24–11:04
6
How do I test and adjust a new habit stack to make it feel natural?
11:04–13:03
7
What should I do when an anchor or stack feels forced or doesn’t work?
13:03–14:52
8
How can I use the weekly focus guide to track my anchor and habit progress?
14:52–16:53
Speakers
1 identifiedMore from Habit Stacking Mom | Routines, Consistency, Planning, Overwhelm, Organization, Declutter, Healthy Habits, Balance, Goals, SAHM
Ep 213 // 4 Back-to-School Routines That Help Moms Build Independent Kids
Ep 212 // Why Every Family Needs Back-to-School Habits For Responsible Kids
Ep 211 // The Biggest Mistake Moms Make When Planning Every Sunday
Ep 210 // Create Balance In Your Schedule Before School Routines Start
Ep 209 // 4 Rules For Multitasking Without Losing Focus As An Overwhelmed Mom
Ep 208 // Why Multitasking Can Actually Help Some ADHD Moms Focus