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
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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
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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
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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!
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Originally published February 6, 2019
Featured image by Getty Images
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RELATED
Taja, an actress known most for her role on BET’s The Oval, and businessman/model Ryan Easter tied the knot on July 27 in an intimate and beautiful wedding in LA - surrounded by friends and family. During our 40+ minute conversation, the newlyweds opened up about the inner work journey they both went through individually to become their best selves.
Taja revealed that her grateful and light spirit came after being in a depressive state and doing a great deal of healing and education. And Ryan shared how losing a parent as a youth affected how he showed up in the world and the truths he had to face to embrace who he is wholly.
The pair also chatted about the power of intention, the importance of working through trauma, and the work they do every day to honor their partnership. There’s a reason their glow is so beautiful! It comes from the inside.
“You're meeting me now after I've done all this work, but I had to go through it to get to that space and be in a very happy, healed relationship,” Taja says. Check out the layered conversation below.
xoNecole: I’ll start with the most obvious question: how did you two meet, and what were your initial feelings about each other?
Ryan Easter: We connected through friends. At the time, I was in New York, and she was back and forth between LA and Atlanta. But our mutual female friends were together and decided they needed to set me up. So they confirmed I was looking for something serious and then sent me her picture.
And I was like, "Okay, she looks good - a chocolate drop." But then I thought, "What's wrong with her? So, I called them up, and one of them was messing with me and said, "Oh, she's a little crazy." I was like, "Whoa, I can't do crazy anymore. I've dealt with that before. I’d rather stay by myself than deal with that again." Then she clarified, "No, I'm just kidding. She's crazy in a good way. She's a lot of fun and has her stuff together. That’s how it started for me.
Taja Simpson: I was just going about my life, getting ready for another season of The Oval, when I got a text from my friend Natasha. She said, "Hey, I don't think you're dating anybody, but I have a friend I think you should meet. He's a great guy." She gave me this huge pedigree, saying they had been friends for 19 years. I thought, "Wow, he sounds amazing." But when she sent me a photo, I didn’t like it.
Later, I thought about it and figured it could just not be a good picture. So she sent his Instagram which had all these modeling fitness pictures and stuff. And then I was like, wow - you had my whole husband this time and didn’t tell me - now I told her she could give him my number.
"I was just going about my life, getting ready for another season of The Oval, when I got a text from my friend Natasha. She said, "Hey, I don't think you're dating anybody, but I have a friend I think you should meet. He's a great guy." She gave me this huge pedigree, saying they had been friends for 19 years. I thought, "Wow, he sounds amazing." But when she sent me a photo, I didn’t like it."
Taja Simpson & Ryan Easter
Photo by @jorgemezaphotos
xoN: I love that because, you know, there's all these conversations about the ways people meet, and I still feel like friends and family are one of the best ways. It’s like they know you! What are your thoughts?
Ryan: Yeah, absolutely! You feel a great sense of obligation to be the best version of yourself because you’re not just representing yourself; you’re also representing the person who referred you. I can’t go out there acting like a fool and have them looking at their friend like, "Why did you hook me up with this clown?" It’s like, we're gonna be clear and honest about our intentions. And if it works, great, and if it doesn't, it's okay.
Taja: Exactly. When he called, we spoke that day for like, an hour. The rest was history. We just connected, and it was great. After that, we started talking every day, and now here we are.
xoN: Okay, so tell me about your first date! Do you remember where you went? What did you do? How was the vibe?
Taja: Our first in-person date was two months after we met over the phone. This was during COVID, so we got introduced in July 2020 but didn’t meet until September. From July to September, we were doing video dates and phone calls, building up this excitement about meeting in person. I was really nervous. I thought, "Oh my God, is it going to be like it was over the phone?" We really connected and vibed. I was there to pick him up at LAX, and I felt like this was it. I thought, "God put this brother in my life to be this good, this perfect." It felt too good to be true.
I actually had a friend meet us at the airport to film our meeting without him knowing. I told her to stay in the corner and keep the camera hidden. When he was coming down the escalator, I had this whole plan to run up to him in slow motion and jump into his arms. When I saw him, I froze. I was so nervous that I couldn’t move! He came up to me, gave me a big hug, and swung me around, and I just thought, "Wow!" Everything I planned went out the window.
Ryan: I was really excited to meet her, too. Technically, our first date was at Firestone Brewery. After the airport, we went back to her place to drop off my stuff, and then she said, "I like to drink beer," so she took me to a brewery nearby.
I remember being there, and we were kind of embracing, but not too much since it was technically the first time we were in physical proximity. You still have to play it cool, even after talking for a while. But every time I touched her, it felt good. I thought, "Yeah, this is it." When we hugged at the airport, I felt like, "Yo, this is home." At that moment, I knew she was the one.
xoN: Ugh, I love that. So when did the courtship start to develop into a relationship? Did y'all have that conversation?
Ryan: Initially, we were very clear about our intentions. We were both dating with purpose and had similar aspirations of eventually finding someone to marry, start a family, create businesses together, and live our lives to the fullest. We knew from the beginning that this was our goal and checked in with each other to see if we were on the same page.
After establishing our intentions, it was about having those small conversations. We discussed what was important to each of us—our needs, wants, likes, dislikes, triggers, and traumas. All those details are crucial for building a solid foundation for a healthy relationship. We spent a lot of time getting to know the real person, not just the representative we might present to the world.
Sometimes, it’s difficult because it requires us to be extremely vulnerable. For men, especially in our society, vulnerability is often frowned upon, making it hard to expose that sensitive side. You never know how people will react—some might use it against you, while others might protect you.
I think for her; it took her understanding that mentality that men have and use that to her advantage to make sure she's like, look, this is a safe space for you to allow me to see the full person that you are. I appreciated that because, like, I would tell her, if you really want a man to value you, he has to feel safe with you, right, not necessarily in a physical capacity but more so from an emotional standpoint; I need to feel like I can be safe with you emotionally.
So that courtship was a lot of just having those serious, sometimes difficult conversations about things we're going through in the past to things we aspire to accomplish in the future, to things that we're currently dealing with, and started to gain that understanding about who we are and what we aspire to be, and just continue to flow.
"So that courtship was a lot of just having those serious, sometimes difficult conversations about things we're going through in the past to things we aspire to accomplish in the future, to things that we're currently dealing with, and started to gain that understanding about who we are and what we aspire to be, and just continue to flow."
Taja: I mean, that's exactly right, and a lot of it we spoke about even before we met. Because it was this free thing where we didn’t know each other. We didn't have to be a representative. I was just my authentic self. It’s like - I'm an actor, and I got five or six characters that may come out in our conversation. I'll be funny, then the next moment, I'll be serious. It just happens.
I was very vocal about how I foresee my life going. Also, because I'm in entertainment, that played a part. I had met people before who couldn't handle that. They wanted a woman with a nine-to-five, a teacher, or just somebody with a very strict schedule. But that wasn't me. So I think we were super intentional when it came to dating and making sure we can build and grow together. So, we made that commitment prior to him leaving. He came to LA for a week, and the day before he left, it was like, okay, so this is it.
xoN: I’ve noticed that intention and vulnerability are both powerful words that you two keep using, which I think is essential for any long-term relationship. What are some of your other shared values?
Ryan: Also, we both understood the power of mindset. When you see successful or unsuccessful people, sometimes others will attribute their state to their family or money. And I'm not saying that that doesn't help. But there are a lot of people who have come from very humble beginnings and very troubled past that have gone on to do great things, and it all had to do with their mindset. They had to leave and see themselves doing what they desired to do before it became a reality in the physical realm.
I think a lot of those beliefs and mentalities that we shared was refreshing because, you know, we've all known people that every time you talk to them, something bad is going on. And it's such a drag because they can bring your energy down. We don't subscribe to that. Not saying that we don't go through tough times. But when we do, the question that we always ask ourselves is, what is it that I'm supposed to learn from this? I think those type of elements of just being in alignment mentally about how we view the world definitely help to solidify our relationship and our connection.
Taja: When we met, I was in a headspace of growth. We now call it believe, evolve, become because you have to believe that thing right in order to show up. We both understand that your vibration precedes your manifestation, so you have to vibrate and believe at a certain level. Act as if you have to be in that space, that energy, in order for that thing to come so you can evolve and then become whatever that said thing is. But I was in that headspace before we met, and I was clearing out people in my life.
I was really intentional with finding someone that was in that headspace, too. I was not okay with anyone being stagnant.
Taja Simpson & Ryan Easter
Photo by @jorgemezaphotos
xoN: You two seem so evolved individually and collectively. I'm curious, were there any challenges that you two had to get through together, and what did you learn from that experience?
Ryan: Being parents. And if your partner doesn't have a great pregnancy, then it can be tough, and it stretches you in a lot of ways. But I would definitely say the first five months of being new parents was a lot because we were both exhausted. And she's also trying to heal her body because giving birth puts a tremendous amount of stress on the woman's body. It gives you a different respect for the strength of femininity because I wouldn't want to go through that. And I was there the whole 29 hours.
So during that time I'm getting snappy because I need to rest. I have not been able to rest, and I'm sleep-deprived, and I don't feel like I got my foot in yet. And, and then, on top of that, you have this, this really small human that's completely dependent upon you. They can't do anything for himself, and that, even psychologically, that's a lot to carry. But the thing that I think that has helped us is that we understand that we won't always be on the same page. It's okay to have disagreements, but you always have to lead with love, meaning that if I'm upset with her or she's upset with me, we focus on what the issue is.
Taja: I had a horrible pregnancy and was still feeling like I want to be productive; it’s just part of who I am. And during the newborn phase, like he said, we were exhausted. We were zombies. I'm getting whiny. I need sleep. He's getting snappy and short, and we're having to figure out us. The hardest thing is trying to still learn how to effectively communicate in the midst of this space where you are exhausted; you don't feel good, nothing's going your way.
But I'm a big believer of being accountable, especially for women, because women are not always accountable. But we encourage each other to address the trauma and encourage positive self-thought and talk. Because what you think, speak, and do creates power for better and worse.
xoN: Were there any past traumas you had to heal from in order to love each other correctly, and do you feel comfortable discussing them?
Ryan: For me, the biggest thing was my father’s death at nine. You’re young, and you don’t know how to process the loss. It’s one of those things I thought I dealt with, but when I got into my adult years, I realized it didn’t. I always felt like I had to go above and beyond because I didn’t have my father there to be a man - I excelled in sports and academics, but it was based on an inadequate feeling.
I understand the importance of fathers in children’s life but you still have the power to be the best version of yourself whether your father is there or not. And I believe the almighty Creator will put people in your life to be the best version of yourself. I wanted to be that confident person for her and our children - and I didn’t want to carry that trauma into our relationship or our son. So I worked on it before us and I continue to now.
Taja: Mine was colorism. I grew up where the brown paper bag thing was a thing. There were kids I couldn’t play with because “I was too Black.” I had a family member who called me “Ew.” Like she’d literally say, come here, Ew, you ugly thing. And my family, for a long time, didn’t realize how it was breaking me. But eventually, my mom noticed and taught me more about self-esteem and then I started to do the work. But it still shows its head. I still would have thoughts that I’m not good enough because of how I look. I’ve literally not tried out for roles because of that. One of my friends’ friends has literally called out once that I was the only dark person at an event.
So when I started doing the work, I noticed the ways it showed up, like I just wouldn’t want to be in the sun long. I mean when I was younger, I used to pray to God to make me “better” or lighter. It took a long time to really get over that. There’s a book I wrote called Women Who Shine - where I got my thoughts out about this.
So he knows my sensitive spots and speaks to the little girl in me. It's so interesting how the things we go through when we’re young affect us in adulthood. Mental health is as important as physical health - and I’m grateful that he understands the importance of both of those.
xoN: Thank you for your vulnerability. I hope it helps someone else. Finally, I’ll close with this: what’s your favorite thing about each other?
Ryan: Definitely her mindset. She doesn’t have a victim mindset; she’s empowered. That’s so attractive. I believe that she prides herself on being a good, great communicator. She moves with integrity, you know, I think that's important. And you know, she also understands the importance of taking care of her physical, emotional, and mental wellbeing.
Taja: There’s so many. Where do I start? My husband is supremely supportive. I absolutely love that about him. Also, I love his intention. I love how effectively he communicates. I love how he fathers our child. I love how he looks. Because, praise God. Okay, I'm just gonna put that out there.
But you know what, my favorite thing about him is that I love that he's a man of integrity.
Integrity was the highest things on my list when I’d write out what I wanted in a partner. Because it’s everything. And so I love that I feel the level of safety that I feel with him, that I can completely be my 100% authentic self. I know that he's taking care of me, my heart, and our family. We're good.
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Feature image by @jorgemezaphotos
Will Platt, who is also from the area, is the visionary behind The Bank. The Bank is an acronym for Blessing All Neighborhood Kids, which is an excellent description of the work Will and his team do. They host many community activations, such as back-to-school bashes, and are preparing for their third annual Banks Giving, which includes a fresh produce and turkey giveaway.
"I'm from this side of town, so I was born over here, and I knew most areas that you go in that's underserved, you're not going to find a 10-star restaurant nowhere," Will said.
"So, even the people that have been in the area for quite some time, you have to travel north to Cobb or south to Camp Creek to get a decent meal. So I wanted to reinvest into my community."
When it comes to the food at The Vault, it is truly a delectable experience. Chef Kevin heads the kitchen and gives patrons a variety of dishes inspired by his Caribbean and Southern upbringing and his 30 years in the food and beverage industry, working for British Airlines and a five-star resort on Kiawah Island, which is located off the coast of South Carolina.
He shared a few flavorful Thanksgiving dishes that are perfect for families, potlucks, or Friendsgivings. And I can attest that these dishes are delicious.
Fried Turkey Wings
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"We have turkey wings on the menu. So what we did is, I actually didn't cook it all the way. I usually hold back a couple pains, and cook it 75% of the way. And we actually batter it in the same batter as chicken batter, so it can actually adhere to the skin, and then we actually deep fry it, which gives it a different taste," Chef Kevin explained.
"During the holiday times, a lot of people are now going away from regular big turkeys and they're just going straight to fried turkey. So fried turkey is something we serve all the time, but it 's always gonna be a holiday treat."
Shepard's Pie
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"I just took a lot of parts of turkey (breasts, loins, etc.), and I sautéed it down until it's nice and tender, and actually finish it off in the oven with some herbs like rosemary, oregano, sage, and thyme," he said. "And on the bottom of it, I have all the vegetables; I got carrots, I got peppers, onions, celery, some peas, and some corn, and also have some mushrooms inside of it."
He added, "Shepard's pie is something that you can basically take to wherever direction you want to take it with. Here, I used red potatoes because it's more flavorful than just regular white potatoes because, actually, red potatoes, the skin is still on it. Inside the potatoes, I have cream, butter, and I add a little bit of parmesan to actually give it a crisp for the crispness of the inside of the mashed potatoes."
Collard Greens
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"I spin it a little bit with the collard greens. I add both a sweet to it, and then I add a little bit of acid inside of it, so there is some vinegar inside of it. I also have a little bit of brown sugar inside of it. For the heat, I add a little bit of traditional hot sauce. And then once you let it cook out, all it's gonna do is just jelly, make a nice flavor."
Southern Deviled Eggs
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"Cajun sautéed shrimp is on it, and it has crab meat on it. That's Backfin crab meat, so it's really tasty crab. And, of course, the regular filling for the deviled eggs. I don't use regular mustard. I use Dijon, so it gives a better flavor because it has the white wine in it and actually brings it out. We put pickled relish inside of it to keep it Southern but infuse it with a little bit of high-end stuff."
Cornbread
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"This is our house recipe of our cornbread. We actually sell cornbread muffins. So for, aesthetically, I just put it inside this cast iron pan and make it seem like we at grandma's house. And then cooking in a cast iron pan tastes much, much better. My cornbread muffin is actually served with one of our dishes. We have what you call a southern plate, and it comes with four chicken wings, a piece of that cornbread, some of that collard greens, and some candied yams."
Cabbage
Courtesy
"We push our cabbage a little bit further. That's why you see the color on it because we actually sautéed it to a point 'til it brings out the flavor of it. We leave a little bit of crunch to it, but we sauté it really, really, really hard so you can have those nice flavors inside of it. And it has the red peppers and green peppers, onions inside of it as well."
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