Stacking habits is a powerful tool, especially for busy entrepreneurs who need to maximize their time and efficiency. While the topic has been discussed in depth and well documented by James Clear, author of Atomic Habits, the idea of ​​stacking habits is to layer a new habit on top of an existing habit.

So, for example, Clear refers to a meditation habit: “After I drink my morning coffee, I'll meditate for a minute.” Or a gratitude habit: “Before I eat my first dinner, I'll say one thing I'm grateful for that day.”

I admit that I am a multitasking unless I'm working on a deep project or chatting with friends and family. Below are some of the sets of habits I practice regularly.

1. Detox and digital movement in the morning

I like to exercise first thing in the morning and I don't use my phone during my workouts. I'm focused on my training, my music and making sure I get the most out of my time in the gym, which I really enjoy.

It's also great to start the morning from my phone without moving keeping my mind clearenergetic and my overall self in a state of healthy flow. Morning routine are critical to productivity and positivity.

Related: How to master your morning routine

2. Driving and focused time with children or partner

I talk to a lot of parents who take their kids to school and talk about how their kids are glued to their phones. While I take business and personal calls while driving alone, I've always prioritized conversations with my two sons and my husband when we're in the car together.

Most of us have chaotic days, and time in the car together is a great time to catch up, talk about the day, and listen to music together. Instead of asking your kids, “How was school?” try something more like, “Who made you laugh today?” Or “What was the coolest class today?”

3. Podcasts and proteins

I have priority feeding and I'm not one to skip meals. Lately, my breakfast is a pan-sized chocolate chip protein pancake, no sugar and about 50g of protein. It's basically raw cocoa powder, protein powder and egg whites or eggs.

While doing this, I usually get calls, usually internal or more casual calls that don't require me to be in front of the screen. I also reach learning through podcasts. Most importantly, you should start your day with protein as it is the best fuel for your brain and body and will help prevent bad eating habits.

4. Sunlight, steps and creative thinking

I like to combine walking with brainstorming and thinking, and although it can be difficult, I schedule a few short walks where I don't make a phone call, listen to a podcast, or play music. Instead, I think. This stack of 'phone completely off' habits provides healthy physical activity and beneficial sunlight (when the sun is out!) and usually leads to creative ideas or problem solving.

This habit is also an effective exercise to do with a co-worker. I came up with many new ideas or solved problems during a walk or walk. Endorphins and moBIlIty have been proven to support this. If you really want to maximize this stack of habits, plan this phone-free walk right after a meal, as this will help prevent a post-lunch energy slump.

5. Reading and eating

I'm not one to take a Zoom call while eating my meals. I know enough about my digestion and gut health that I feel better when I eat slowly, put my fork down between bites, and really enjoy the food in front of me. You will also make better food choices and here's why. As the days are packed, it's hard to find time to just eat and do nothing, so I choose to read longer reports, documents, and even emails while I eat.

Related: 5 Eating Habits That Rewire Your Brain For Success

6. Cam-ready and virtual dating days

When I review my schedule for the coming weeks, I think about planning a few days a week where I can pack in my video calls and meetings and in the mornings when I can. Those are the days when I'm a little more camera-ready with hair and makeup for prospect presentations, pitches, webinars, and client update calls.

Whereas I have no problem letting my hair down after a workout and jumping on one Zoom in on the callI feel more professional and confident when I have cleaned my hair and put on a little makeup. Getting dressed and camera-ready requires an extra 20-minute block of time for me, which, on a non-video call day, might be a 20-minute block of time to take a yoga break or stretch, walk or to pass. some extra time with the family. Clustering video calls also provides better time management and efficiency, as you are not distracted by switching from deep work to a call and then back to deep work.

7. Mobility and awareness

Who has 5-20 minutes to exercise and focus in the middle of the day? Follow our movement habits and you'll quickly learn that almost all of us do! I prioritize mobility to keep injury free from my workouts and especially how much sitting or standing I do in front of my screen every day. I take a deep breath while lying down express gratitude for my body's ability to move and be healthy.

Heidi Zak, Founder and CEO of The third lovea leading women's intimate apparel company focused on body positivity, inclusivity, comfort and fit, listens to post-workout podcasts while she stretches. Her final workout and energy hack of the day is to do ten air squats every hour. Who would like to join her?

Related: 3 Ways Mindfulness Can Make You a Better Entrepreneur

8. Red light therapy and stretching

Red light therapy has been proven to support circulation, blood flow, reduce inflammation and improve mood. From mats to equipment, there are many red light therapy devices at various price points.

I tend to use my red light therapy mat, made from Higher dosein the evening for 10-15 minutes (even in the middle of dropping off the kids) or while dinner is baking in the oven. I meditate or lie on it or sometimes put my feet up on the wall, which is great for circulation and health.

9. Thinking of others and letting them know

After I drop my kids off at school or on my way to pick them up at practice, I make it a point to call a total of three people a day to check in on them, say I'm thinking of them, or offer support. It's rare that people call each other the way we used to, and you'd be surprised how many of them will say, “That's so thoughtful,” or “It's great to hear from you,” or ” You made my day by calling.”

Thoughtfulness and kindness go a long way. Remember that family, strong friendships and camaraderie between team members make you happier and more productive human beings. Let your friends, colleagues, and past clients know you're thinking of them. You might surprise yourself at how good “spreading the sun” can make you feel, along with the potential new business opportunities that can arise from reconnecting with others. Next time you think of someone, send them a text or call and let them know!

I encourage you to try one of these habit stacks or create your own. Want to read more? Put a book on your pillow and plan to go to bed 15 minutes earlier. Want a less chaotic morning? Pack lunches the night before or refrigerate overnight oats or hard-boiled eggs.

Be specific and set a specific suggestion for how you will build a habit. Start small. For example, a 10-minute walk after lunch does wonders for your digestion and metabolism. Ask an accountability friend and give yourself a deadline, such as 30 days. If you consistently start a new set of habits that benefit your overall health and productivity, reward yourself. You may also find that the reward is fulfillment, satisfaction, and how much better you feel with your new set of habits.