Try habit stacking to make habits stick
Have you ever tried to pick up a new habit and fallen short even before reaching the one-week mark? I want to tell you about a powerful method, rooted in behavioral psychology, that involves linking new habits to existing ones, and it makes all the difference. The technique is commonly known as habit stacking.
Habit stacking is a term that S.J. Scott popularized in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less. It’s a is simple yet effective technique that makes adopting new habits easier and more likely to stick. The idea is to take advantage of the brain's preference to follow routines you have already established. By attaching a new habit to a pre-existing one, you create a trigger that reminds the brain about the new habit as well.
For example, say you want to build a habit of writing your list of top three goals of the day each morning. You might pair writing your list with brushing your teeth. So, your habit stack would look something like:
After brushing my teeth in the morning (existing habit),
I will write down my top three goals for the day (new habit).
Here’s a process to help you create your own habit stack(s):
Identify an anchor. An anchor is a habit that you already perform regularly, like brushing your teeth, making coffee, or checking emails. Try to choose anchors that align with the type of habit you want to develop.
Define your new habit: Get as specific as possible about the new behavior you want to incorporate. For example, if you want to read more books in a week, stack the reading habit on top of your existing habit of getting into bed each night.
Start small: The key to successful habit stacking is starting with manageable tasks. Small, incremental changes are less daunting and more sustainable.
Be consistent: Consistency is critical. Do the new habit every time you perform the anchor habit. Repetition will help to strengthen the neural connection between the two activities.
Track your progress: Monitoring your habits can reinforce your commitment and provide motivation. Use a journal or an app on your phone to log your progress each day.
Another example is:
Before getting into bed (existing habit),
I will pack my backpack for the next school day (new habit).
Habit stacking leverages the power of existing routines to adopt new behaviors. It reduces the mental effort required to form a new habit, making it more likely you’ll achieve long-term success. Moreover, habit stacking can be applied to various aspects of life, from studying for tests to boosting your athletic performance, which can help enhance your overall productivity and well-being.
