I'm just going to say it: We start each new year doing way too much. The writing is usually on the wall early on that we won't follow through with all of our big "new year, new me" jive. Why? Because we want major change as immediately as a blink of an eye, without having any real plan. Think about it: The statement: "I want to lose weight", while a noble goal is also so general that it leaves crucial questions unanswered and almost dooms itself to failure in utero.
What if the best way to make the biggest (and most long-lasting) changes in our lives is not to make big changes at all? When I think about my biggest failures, 99% of the time I did too much too fast with either no plan or a pitiful one, got overwhelmed, and went back to life as usual. Enter, the brilliant method of stacking habits.
Before you get apprehensive, just think of it as a new way to take baby steps toward your goals. According to best-selling author, James Clear:
"Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit."
Through the practice of habit stacking, we become aware of the habits that are already integrated into our lives and use them as foundations on which to build other beneficial habits toward our goals and best outcomes.
If you think about pretty much any huge undertaking: starting a business; writing a book; quitting smoking; or becoming a top-performing athlete – two things are clear: 1) none of it happens in one fell swoop and 2) you're usually either replacing a bad habit with a better one or installing a good habit where there was nothing. There are steps. We don't have to go hard from the jump if we don't know whether or not we can sustain. There are other methods that will help us to maintain our integrity as we commit to being healthier.
Habit stacking builds on those two ideas. It is a strategy that when practiced with integrity, brings you successfully to your desired outcome. And it is not so rigid that you cannot adjust for life changes or new goals. It is essentially attaching a new habit to something you already do without fail.
Let's break it down:
1.Create A Specific Goal
Getty Images
What is your main goal? Let's say you want to read more. Great! But what does that look like day-to-day? You need to zoom in with specifics. Your goal could go something like this:
"I want to read for at least 10 minutes each day."
Ten minutes of reading each day will bring you to your overall goal of reading more. Now you've got a new habit looking for an old habit to attach itself to!
2.List Your Current Habits
Getty Images
What are some things that you do everyday without fail?
Here a few examples from my life:
- I check my phone each morning.
- I spend time in prayer.
- I brush my teeth.
- I take my lunch break at work. (Y'all better! Viva la self-care!)
- I have tea before I start my work.
- I scroll social media while watching TV when I get home from work.
- I write out my Mindfulness lists for the next day.
Create a second list of things that happen to you without fail everyday:
For example:
- Social media notifications.
- Red lights.
- The sun rises.
- You receive a text.
- Beyonce comes up in conversation. (Or is that just me?)
3.Decide Where To Place Your New Habit
Exercising with weights at home
Getty Images
Once you've created your lists, you now have a bunch of mini-foundations on which to build another habit that will serve your big goal.
Now it's time to be honest with yourself about where your new habit will be most effective. If you know you can't focus in the morning before having coffee, trying to read for 10 minutes every morning is basically setting yourself up to fail. Don't play yourself. Be real.
However, if you know that when you get home from work, you spend time unwinding by scrolling through social media, watching television, or checking personal emails, there may be an opportunity to fit in your new habit. And again, BE SPECIFIC.
For example:
"BEFORE I [scroll through social media at the end of my day], I will [read for 10 minutes]."
See how that works? You've assessed which habit is easiest to attach your new habit to and you've given yourself parameters by being specific about the timing. You'll read BEFORE you scroll.
A couple of my personal stacked habits look like this:
BIG GOAL: To get in better shape.
FOCUSED GOAL: To walk 5,000 steps a day.
HABITS STACKED:
- Each time my fitness watch buzzes, I will take 3 laps around the office.
- While my food cooks each night, I will dance salsa for 10 minutes.
In order for these two habits to be successfully integrated into my daily routine, I had to be thoughtful about where in my day they have the best chance of succeeding. I wear my fitness watch faithfully and it always lets me know when I've been sitting for too long. It's a built-in accountability partner. I'm always listening to music while I'm cooking so it makes sense to incorporate salsa.
The goal is to ensure your own success by being specific, and using what is already working in your life as Velcro to which to stick a new habit. Remember to be specific, find the best timing for your new habit to be successful, and keep going! Even if you miss a day, keep going back. If you need to adjust, adjust!
Happy habit stacking!
Are you a member of our insiders squad? Join us in the xoTribe Members Community today!
Originally published February 6, 2019
Featured image by Getty Images
- 7 Monday Morning Habits For Successful Work Weeks - xoNecole ... ›
- Setting Intentions For The New Year, How To - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Could 'Habit Stacking' Be The Key To Better Results? ›
- Habit Stacking: How to Build New Habits by Taking Advantage of ... ›
- Habit Stacking – Build a Habit Routine to Help Your Personal ... ›
- 8 Steps for Building a Habit Stacking Routine ›
- Habit Stacking: Learn To Master Your Goals, Improve Your Life, End ... ›
- Habit Stacking: 17 Small Productivity Habits ›
RELATED
The show is exactly what you’d expect when you put a media pro and a sports legend together—a mix of real talk, unfiltered moments, and guest interviews that feel like family kickbacks. As the duo wraps up their first season, Rocsi sat down with xoNecole to talk about teaming up with Deion, the wildest moments on set, and why streaming platforms like Tubi are shaking up the talk show world.
Scoring the Gig & Clicking Instantly with Deion
Photo by Paras Griffin/Getty Images for Essence
Deion Sanders had been dreaming of hosting a talk show, and when Tubi came calling, it was only right he made it happen. But before he found the perfect co-host, he held auditions with different women for the spot.
Lucky for us, Rocsi threw her hat in the ring, and the connection was instant. “You just can’t buy chemistry like we have,” she tells us. “We are legit like big brother, little sister—fighting, cracking jokes, telling each other off. When you watch the show, it’s like watching family.”
Mixing News, Culture & Sports—Minus the Snooze
With We Got Time Today, Rocsi and Deion cover everything from the latest headlines to celebrity tea and, of course, sports. But instead of stiff, rehearsed segments, the show keeps it loose and unpredictable.
“We’re not breaking the mold—it’s not rocket science,” Rocsi jokes. “We just bring our own flair, our authenticity, and our personalities to it. Deion has firsthand experience in sports, so when we talk about athletes, he brings a different perspective.”
And the best part? Unlike traditional talk shows that rush through quick interviews, We Got Time Today actually takes its time. “A lot of shows might give you one or two segments with a guest,” Rocsi says. “With us, we actually sit down and have real-life conversations.”
Her Top Guests (So Far!)
From music icons to relationship experts, the show has already had some unforgettable guests—but a few stand out for Rocsi.
“Ice Cube was our first guest, and he’s just legendary,” she says. “Kirk Franklin had us cracking up when he broke into a full choir freestyle for our Christmas special. And anytime we get Dr. Bryant on to put Deion in the hot seat? That’s my favorite!”
And of course, there’s Nick Cannon. “Nick was amazing,” she adds. “You already know he’s going to bring the energy and say something wild.”
Tag-Team Hosting with Deion: The Inside Scoop
While Deion Sanders is best known for his football greatness, Rocsi says he’s also one of the funniest people she’s ever worked with.
“He’s goofy—like, really goofy,” she laughs. “A lot of people didn’t know that side of him, but now they do. He can crack a joke, and if you’re too sensitive, good luck, because he will go in. But the best part? I throw it right back at him! Sometimes we just look at each other like, ‘Okay, that was a good one.’”
But beyond the laughs, she admires his insane work ethic. “Watching him juggle everything he does is just super admirable,” she says.
How "We Got Time Today" Brings That "106 & Park" Energy
Photo by David Livingston/Getty Images
For those wondering if We Got Time Today feels like 106 & Park 2.0, Rocsi says it’s a whole different vibe.
“The only comparison I’d make is that it’s a destination for the culture,” she explains. “It’s a platform where our people can come, feel safe, and have real conversations. But other than that, this is Deion’s world—we’re just having fun in it.”
The Talk Show Shake-Up: Why This Show Hits Different
Unlike traditional networks, We Got Time Today lives exclusively on Tubi, proving that streaming platforms are changing how we watch talk shows.
“Tubi is giving more people opportunities and making content more accessible,” Rocsi says. “Deion is a huge Tubi fan—he literally loves Black cinema—so it just made sense for him. And honestly? He’s got me watching it too!”
Real Ones Only: Women Holding Each Other Down
Rocsi credits her best friend, Chantelle, for always keeping her grounded. “She kept pouring into me, reminding me of who I am,” she shares. Even Deion Sanders makes sure to give her flowers, often calling her “the hostess with the most.”
In the industry, she’s built lasting bonds with women like Julissa Bermundez, Angie Martinez, and Angela Yee. “Julissa and I still kick it—her house is basically Sephora, so I just shop there,” she jokes. She also cherishes her friendships with Melyssa Ford and Robin Roberts, who have offered unwavering support. “Robin has always been there for me,” Rocsi says, reflecting on the wisdom she’s gained from the legendary journalist.
With the show’s first season wrapping up, Rocsi is grateful for the experience and excited for what’s next. “We’re having a good time, and the audience can feel that,” she says.
And if you haven’t tuned in yet? Well, Rocsi and Deion got time—so you might as well make some too.
Catch We Got Time Today now streaming on Tubi!
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Feature image by Leon Bennett/Getty Images
I live in Atlanta and I have discovered a variety of free fitness activities that can help you burn calories, get in touch with your inner child, and maybe even make a new friend.
These activities range from roller-skating to Pilates to dancing. Check out a few of these places below:
Pro-Stock-Studio/ Getty Images
Thompson Hotel
Located in Atlanta’s posh Buckhead district, Thompson hotel offers complimentary yoga classes on Saturday and free Pilates classes on Sundays. Both classes are on the hotel’s rooftop, so you’ll get a good sweat while taking in the gorgeous views.
Atlanta Beltline
The Atlanta Beltline is a 22-mile path throughout the city that traverses trails, parks, and many neighborhoods. It recently announced its line-up of free fitness classes in different locations on the beltline. These classes encompass a diverse range of activities like tennis, roller-skating, Zumba, HIIT, and many more.
FGTrade/ Getty Images
Atlantic Station
Atlantic Station is also offering free fitness activities through its Wellness Wednesday program. Every Wednesday, you can explore various fitness class like dance, self-defense, bootcamp and more.
The Battery
The Battery, home of The Atlanta Braves stadium offers free yoga on Mondays as part of its Wellness Series.
Atlanta isn’t the only city that offers a range of free fitness classes. Make sure to check out your city’s social media pages or search TikTok or Google, and type in “free fitness classes in insert city.” Alternatively, join different Facebook groups that highlight events throughout the city.
Check these out and have fun.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Feature image by JulPo/ Getty Images