Sometimes known as habit stacking, habit sequencing is a method of training the brain to learn an activity through repetition until we can act on it on autopilot. The idea is to select one habit as stimulus and use that as the trigger, or cue, to follow up immediately with another habit, then another, and so on.

training the brain to learn an activity through repetition until ... autopilot

Each habit is known in psychology as a habit loop. That is, there's a cue, a routine and a reward. For intrinsically motivated habits, there needn't be a reward, especially after the habit is ingrained in the part of your brain that initiates and completes the habit. Until then, we use willpower to complete a series of habits.

In his book, Habit Stacking, Guise suggests allocating up to 30 minutes of each day to short tasks you want to develop into a habit. With the help of a checklist, run through the string of very short tasks. This is much like the schedule we discussed in issue 5. Using a checklist or schedule to work through routine tasks will also help you manage your time, stay on track to achieving a goal and reduce the stress associated with not having done a task.

The indisputable benefits habit sequencing has on forming habits are that it encourages self-discipline to manage the consistency required to reach automaticity, and the habits themselves are cues.

In our experience, we've learned the secret is a smooth flow of uncomplicated habits in a sequence. For example, don't sequence a swim, study session and a trip to the grocery store, as each requires an enormous amount of preparation and energy to complete. Simpler activities with a low switch cost and which don't require a huge shift in environment are ideal. Consider waking up, putting on your gym clothes and shoes, listening to a recorded lecture in the car on the way to the gym, then finally working out. In summary, keep it simple and do it daily.

Sample sequence

1. 5am wake up.


2. Review Spanish for 10 mins.


3. Get up, make bed, short stretch.


4. Wash face, brush teeth, moisturise.


5. Drink a glass of water, make a smoothie, feed dog.


6. While drinking smoothie, peruse goals and reminders, then write day's to do list and prioritize.


7. Sketch for an hour.


8. Walk briskly on the treadmill for 20 mins or take dog out for a short walk.


9. Catch up on grad work for an hour.


10. Start work!