Passion Struck with John R. Miles - Unlocking Your Success: The Habit Stacking Revolution w/John R. Miles EP 325

Episode Date: July 28, 2023

Are you ready to take your personal growth to the next level? Today's Momentum Friday episode of the Passion Struck podcast with your host, John R. Miles, is about to reveal the secret sauce to leveling up your success through the power of habit stacking! Full show notes and resources can be found here: https://passionstruck.com/unlocking-your-success-habit-stacking-revolution/  Want to learn the 12 philosophies that the most successful people use to create a limitless life? Pre-order John R. Miles’s new book, Passion Struck, releasing on February 6, 2024. And in case you didn't already know it, John R. Miles (@John_R_Miles) takes your comments and questions for Momentum Friday right here every week! If you want him to answer your question, register your feedback, or tell your story on one of our upcoming weekly Momentum Friday episodes, drop us a line at [e-mail]. Now let's dive in! Habit Stacking: The Secret Sauce To Leveling up Your Success Understanding the science and practical application of habit stacking can truly revolutionize your daily routine, paving the way for remarkable personal growth. This transformative strategy leverages your existing habits as a foundation for seamlessly introducing new ones into your life. In this electrifying episode, I'll dive deep into the neuroscience behind habit formation, illuminating the fascinating role of synaptic pruning in reinforcing current habits while letting go of unused ones. Have any questions, comments, or stories you'd like to share with us? Drop us a line at [e-mail]! Brought to you by Lifeforce: Join me and thousands of others who have transformed their lives through Lifeforce's proactive and personalized approach to healthcare. Visit MyLifeforce.com today to start your membership and receive an exclusive $200 off. Brought to you by Indeed. Head to https://www.indeed.com/passionstruck, where you can receive a $75 credit to attract, interview, and hire in one place.  Brought to you by OneSkin. Get 15% off OneSkin with our code [PassionStruck] at   #oneskinpod. Brought to you by Nom Nom. Get 50% off and unlock a two-week risk-free trial at https://trynom.com/passionstruck. Brought to you by Hello Fresh. Use code passion 50 to get 50% off plus free shipping!  Like this show? Please leave us a review here -- even one sentence helps! Consider including your Twitter or Instagram handle so we can thank you personally! Connect with John on Twitter at @John_RMiles and on Instagram at @john_R_Miles. Prefer to watch this episode: https://youtu.be/cSSyTvwpA2U  Subscribe to our main YouTube Channel Here: https://www.youtube.com/c/JohnRMiles Subscribe to our YouTube Clips Channel: https://www.youtube.com/@passionstruckclips Want to find your purpose in life? I provide my six simple steps to achieving it - passionstruck.com/5-simple-steps-to-find-your-passion-in-life/ Want to hear my best interviews from 2022? Check out episode 233 on intentional greatness and episode 234 on intentional behavior change. Learn more about John: https://johnrmiles.com/  Passion Struck is now on the AMFM247 broadcasting network every Monday and Friday from 5–6 PM. Step 1: Go to TuneIn, Apple Music (or any other app, mobile or computer) Step 2: Search for “AMFM247” Network    

Coming up next, on PassionStruck, in order to level up personal growth, HabitStacking is a powerful technique that pairs new behaviors with existing habits. By identifying current habits and selecting microhabits for personal growth, you can create a rock solid system that supercharges your daily routine and helps you to achieve your goals. Welcome to PassionStruck. Hi, I'm your host, John Armiles, and on the show, we decipher the secrets, tips, and guidance of the world's most inspiring people and turn their wisdom into practical advice for you and those around you. Our mission is to help you unlock the power of intentionality so that you can become the best version of yourself.

If you're new to the show, I offer advice and answer listener questions on Fridays. We have long form interviews the rest of the week with guest ranging from astronauts to authors, CEOs, creators, innovators, scientists, military leaders, visionaries and athletes. Now, let's go out there and become PassionStruck. Hello everyone and welcome back to Mementem Friday, an episode 325 of PassionStruck. Consistently ranked by Apple is one of the top 10 health podcasts and the number one alternative health podcast. And thank you to each and every one of you come back weekly to listen and learn, how to live better, be better, and impact the world. PassionStruck is now on syndicated radio and the AMFM247 National Broadcast. You can catch us during your weekly commute

on Monday and Friday for 5-6pm Eastern Time. Links will be in the show notes. If you're new to the show, thank you so much for being here. You simply want to introduce this to a friend or a family member. We now have episode sturderepacks for your collections of our fans' favorite episodes that we organize in the convenient topics that give any new listener a great way to get acclimated. Everything we do here on the show, either go to Spotify or passionstruck.com slash sturderepacks to get started. In case you missed it, I had two great interviews earlier this week. The first was with Amy Finkelstein, who is an MIT professor of economics, and also won the MacArthur Genius Award for her work on healthcare policy.

In her interview, we discuss all things healthcare reform, and she lays out her master plan and blueprint for how we can permanently fix the healthcare system in the United States. I also interviewed Andrei Solo, who is the co-founder of Sensitive Refuge, and we discuss his brand-new book, Sensitive, where he reveals the hidden power of highly sensitive people in a world that can often be overwhelming in chaotic. Please check those both out, and if you like either of those episodes or today's, we would so appreciate it if you gave us a five star rating and review, and go such a long way to helping us improve not only the popularity of the show but more importantly bringing more people into the passion-struct community where we can bring people

weekly doses of hope, meaning, connection, inspiration, and ideas on how to live a limitless life. Now let's talk about today's episode, Understanding the Science and Practical Application of Habits Stacking. In revolutionize your daily routine, setting you on a path to personal growth, this powerful strategy leverages existing habits as a foundation for introducing new ones into your life. In today's episode, I'll delve into the neuroscience behind habit formation, specifically exploring synaptic prunings in their role in reinforcing current habits, while also

eliminating unused ones. Also, demystify how habit stacking works by using examples from everyday activities, such as brushing your teeth for taking a lunch break. I will then introduce five microhabits that have the potential to supercharge your personal development when incorporated into your daily schedule through habit stacking. And lastly, I'll equip you with strategies to overcome resistance to change and maintain consistency in your routines. This journey will enhance your understanding of how habits shape our lives, and it will also empower you with actionable insights on leveraging them for optimal personal growth through effective habit stack creation.

Thank you for choosing PassionStruck and choosing me, be your host and guide on your journey to creating an intentional life now. Let that journey begin. If you ever wondered why it's so tough to stick to new habits, it turns out our brains are wired in a way that makes habit stacking a genius strategy for behavioral change. This technique taps into how our brains ruinune away on use connections between neurons helping us to develop general habit stacks by piggybacking on existing ones. Let's get ready for a second for a nerdy moment. Synaptic pruning is like Marie Kondo for your brain.

It tighties up by removing weak connections and strengthening the ones that you use the most. It's like decluttering your neural pathways, making room for habits that matter. This pruning process is crucial with habit formation. When you repeat an action or thought, your brain says, hey, this is important. And reinforces the neural pathways that are responsible. The more you repeat, the stronger the connection becomes. And voila, you've got yourself a habit. A study from Oxford University actually says that our brains love routines, which means that once we've developed

daily habits, like brushing our teeth, or eating breakfast, they become effortless. Because they're ingrained in our neuro pathways, habits stacking works by associating a desired behavior with an existing routine, rating shortcuts for future behavior change. The trick lies and how easily our minds link related activities, making it simpler for, remember, what needs to be done next without having to rely on Wilpower alone. In his book, Atomic Habits, author James Clear

explains it perfectly. Habits are mental shortcuts learned from experience. So if you want your mind to automatically guide you towards healthier choices, integrate them into your current schedule, instead of relying solely on determination. It's like getting a two-for-one deal on self-improvement. Instead of reinventing the wheel, look at your daily routine and find an established habit that can serve as a trigger for your desired behavior change. Take advantage of the already established routine of drinking your morning coffee.

You create a platform for establishing another healthy habit. Our brains love patterns, so when we repeat actions over time, they become automatic. By snacking a new habit onto an existing one, you're taking advantage of this built-in autopilot mode, according to James Clear, P, cues are the secret sauce for forming new behaviors. They're like little reminders that nudge your brain into action. So, why not create cues from your current routine? Want to boost your physical health? Stretch for five minutes right after you wake up. Want to make the most of your lunch break? Read 10 pages from an inspirational book. We're listen to 10 minutes of your favorite podcast. Want to wind down and relax before you go to bed? Think about meditating right after

your finished dinner. Habit stacking works because it follows the simple rules of behavior design. Integrating small changes into familiar routines makes you more likely to adopt them and to succeed in the long run. Why not experiment to see how you can combine your habits for a more improved version of yourself? So let's go over some practical examples of habit stacking. The concept of habit stacking is not just a theoretical construct, but a practical tool that seamlessly integrates into your daily routine. By taking advantage of your current behaviors, you can build new healthy habits on existing ones. This method allows you to develop general habit stacks and make significant strides towards

personal goals. Let's take for instance a morning routine stack. A morning routine lets face it to something that most people already have in place, whether it involves brushing your teeth, drinking your morning coffee, or eating breakfast. The beauty of habit stacking lies in its simplicity. You add a new behavior immediately after an existing one. For instance, if you're trying to cultivate a habit of journaling for self-reflection and mindfulness, stack this with your daily tooth brushing ritual. Once you finish brushing your teeth each

morning, which is an existing habit, spend five minutes writing in your journal, which is a new behavior. If you enjoy morning coffee on the other hand, consider using this time to set goals for the day, or to read a chapter from an inspiring book. Both of those are great examples of how habit stacking works. Now let's examine a lunch break stack. Your lunch break also presents ample opportunities for implementing healthy behaviors through habit stacking, instead of mindlessly scrolling through social media while eating, which isn't conducive to mindful consumption, try incorporating healthier alternatives, such as taking a short walk, post-lunch, or practicing mindfulness during meal time. For example, instead of rushing right back to work after your finished lunch, which is your current behavior, take 10 minutes

for deep breathing exercises, which is a new behavior that you can introduce. These small changes may seem insignificant initially, but remember, healthy habits accumulate over time. Now that we've given you a primer on the science behind, habit stacking, and some easy ways that you can incorporate this into your morning routine or your lunch routine, let's now go over five transformational microhabits for personal growth. Microhabits may seem small, but their impact on personal growth

is nothing short of heroic. By incorporating these five microhabits into your daily routine, through habit stacking, you can unleash their true potential. The first is setting daily intentions. Kickstart your day with a superhero mindset by setting a clear and purposeful intention

for the day ahead. Much like a GPS guiding you towards your goals, this practice aligns your actions with your aspirations, empowering you to navigate through challenges, and stay focused on what truly matters. The second microhabit that I'm going to go into is to follow the one minute rule, which helps you to overcome the temptation to procrastinate on seemingly insignificant tasks. Embrace the philosophy that if it takes less than 60 seconds, it deserves your immediate action and attention. By eliminating excuses and promptly addressing the small tasks, you cultivate a sense of accomplishment and efficiency ripples throughout your day. A third micro habit is is to drink more water regularly. Recognize the essential role that hydration plays in your overall well-being.

Create each sip of water as a powerful act of self-care, nourishing your body and mind. Like a boss, confidently leading their team. Keep yourself hydrated throughout your day, to achieve optimal energy levels, as well as mental clarity. The fourth microhabit is to make your bed. Start your day with a small victory, as Admiral McCraven famously said, that sets the tone for greater accomplishment. Making your bed is not just a mundane chore. It symbolizes order, discipline, and a commitment to excellence. As you conquer this simple task each morning, you foster a sense of pride and an attitude of readiness to face more significant challenges

ahead. Fifth, practice gratitude. Every night, take a moment to reflect on three things that you're genuinely grateful for. By acknowledging the positive aspects of your life, you create a gratitude party for your soul, nourishing it with a sense of contentment and appreciation for what you have, embracing these microhabits with intention and consistency will supercharge your personal growth journey. Remember that even the smallest actions can have a profound

impact when they become integral parts of your daily life. So unleash the power of these microhabits and watch them transform you into a better version of yourself. So how do you incorporate mini habits into these busy lifestyles that we all have? Think about your daily schedule. Wake up, brush your teeth, have a cup of morning coffee, while checking emails or going through your to-do list. These are all established habits that you do without thinking. Now let's add a mini habit into this routine, like jotting down three things that you're grateful for in a habit journal while sipping your coffee. It's straightforward, swift, and it will become a fundamental component of your morning routine.

This approach not only helps discipline oneself without constant reminders, but it also sparks creativity. It's like a double shot of espresso for your brain. So the first thing that you want to do is to take advantage. Use habit stacking to attach new habits, like doing physical fitness exercises during your lunchtime routine or reading a chapter from a book that you're interested in after dinner with your family. The second thing to think about is your daily schedule. Our brains love patterns and predictability. By consistently incorporating small changes into your routine,

they become automatic actions requiring minimum effort. Third, create a creativity spark. Carrying tasks together, like listening to a self-imperman podcast while you're cooking, frees up mental space for creative thoughts, and creates unexpected productivity. Habit stacking works because it takes advantage of how our brain builds connections. Linking one action directly to another expatites the learning process and makes it easier.

So let's now explore some different methods of habit stacking. Habit stacking is like a game plan for your daily routine, but just like in any game, there are different strategies that you can try out to win at building healthy habits. Let's examine some of these techniques. The first is called the chain method.

This is where you link habits together like a chain. For example, after brushing your teeth in the morning, you can do a quick set of push-ups, like a double win for your teeth and your muscles. The next technique is called supplement linking. This is where you use visual cues to remind yourself of new habits. For example, put your vitamins next to your toothbrush so that you'll remember to take them. It's like a little vitamin buddy for your toothbrush. The third technique is sequencing. Remembering habits is easier when they follow a specific order. Just like how you remember the lyrics to your favorite

song. You can use sequencing for remembering new habits. Try meal prepping before you meditate, and you'll have a recipe for success. Another technique is habit pairing. Why do one habit at a time when you can do two? Parap habits to make the most of your time. Listen to an informative podcast while you commute or during your lunch break. It's like multitasking for your brain. Begin by taking small steps and gradually increase the difficulty level. Consistency is key, so don't worry about being perfect right away. And if you need some extra help, try using a habit tracking app like HabitHub. It'll help keep you on track by giving you a virtual high five for your progress. So stack those habits and watch your life transform.

One, tiny habit at a time. So while we're building our habits, we can sometimes run into different challenges along the way. Don't worry though, Those hurdles are totally comparable. With the right mindset and strategies, you can make habit stacking work like a charm. Resistance to change is a common roadblock when trying to add new habits into your routine. Our brains like to stick to what's familiar,

but we can learn to outsmart them. The study published in the journal of experimental psychology found that our past behaviors significantly influence our future behaviors. This is due to cognitive biases like the status quo bias and inertia. The status quo bias is when we prefer to keep things the way that they are, even if it means doing nothing or sticking for our old ways or decisions. A inertia, on the other hand, is when we resist change because it requires more energy to start something new.

Overcome these biases, start small when it comes to building your habit stack. Remember that tiny changes lead to remarkable results over time, just like in Robin Sharma's book, The 5am Club. In addition to resistance, maintaining consistency is the second challenge when it comes to building new habits. If you miss a day, don't beat yourself up. Just get back on track as soon as possible. Research shows that missing one opportunity won't significantly impact the habit formation

process. What matters most is getting back into your routine promptly after a disruption. So if life derails you occasionally, don't sweat it, just jump back into your habit stack without self-criticism holding you back. Resistance is key when it comes to developing healthy habits. Small steps taken consistently over time lead to significant improvements. Be patient with yourself on this journey. So let's now go into the long-term impact of habit stacking on your personal growth.

When you're habit stacking, you're basically playing Jenga with your daily routine, but instead of toppling over, you're building a tower of success. It's like a magic trick that turns small changes into big wins. Remember, habit stacking is a marathon. It's not a sprint. It takes time and consistency to see real results, but trust me, it's worth it So keep stacking those habits and watch your personal growth sore in conclusion the journey of personal growth is not always about monumental changes or grand gestures rather

It's often the accumulation of small powerful habits that pave the way for significant transformation. Just like tiny superheroes, microhabits possess an incredible ability to shape our lives, propelling us towards our aspirations, and fostering a more fulfilling existence. By incorporating the five microhabits that I discuss throughout today's episode, into your daily routine through habit stacking, You can tap into your immense potential. The beauty of microhabits lies in their accessibility and their sustainability. We can all incorporate them into our daily routines, regardless of how demanding our daily lives may be.

With each small victory achieved, we create a reservoir of positive change that gradually, yet powerfully, influences our personal growth journey. So let us unleash the mighty potential of these tiny micro-habits, embracing their impact on our lives with open arms. As we do so, we embark on a path of continuous self-improvement that leads us towards becoming the best versions of ourselves. With dedication and perseverance, these tiny yet potent

habits will undoubtedly supercharge a personal growth, making our lives more fulfilling, intentional, and truly extraordinary. I hope you enjoyed today's show and I wanted to thank everyone who wrote in this week and especially those who listened. A transcript from today's episode will be in the show notes. Videos are on YouTube at both John Armiles and PassionStruck Clips. We are on its indicated radio as I mentioned at the beginning on the AMFM 247 National broadcasts, catches every Monday and Friday from 5 to 6pm Eastern time. Links will be in the show notes. Everties or deals on discount codes are in one community place at PassionStruck.com

slash deals. Please consider supporting those who support the show. You can find me on LinkedIn, where it john R. Miles on all the other social platforms where I post daily. You're about to hear a preview of the passionstruck podcast I did with the Hattendra Wadwa, author of the groundbreaking book,

Inner Mastery, Outer Impact. How your five core energies hold the key to success. Dr. Hattendra introduces a powerful framework for achieving success that starts from within, specifically focusing on what he calls one's inner core. The thesis that I want to offer is that actually the true source of both outer and inner success lie in anchoring ourselves in a core, that the movie goes in this very sort of adventuresome, the huge of what is at my very core, who am I truly at my very core,

and pull away from our false friends, the false fools and demands on us, which wants to please others or indulge in myself, what have you, we go to the true source and the truth behind everything, our core. The more we start to feel increasingly true to ourselves, from within. Remember, we rise by lifting others,

so share this show with those that you care about. In the meantime, do your best to apply what you hear on the show so that you can live what you listen. Until next time, go out there and become Ash and Straw. you