Ever wondered why some people seem to effortlessly maintain good habits while others struggle to stick to them? The secret might just be in a technique called habit stacking.
This approach can make forming new habits easier and more effective by linking them to the habits you already have. Imagine wanting to drink more water daily or adding a bit of meditation into your hectic schedule—habit stacking can make these goals much simpler to achieve.
What is Habit Stacking?
Habit stacking is a simple but powerful concept popularised by author James Clear in his book “Atomic Habits.” The idea is to take advantage of the habits you already have in place and “stack” new habits onto them. By doing this, the new habit becomes part of an established routine, making it easier to adopt and stick to over time.
Think about your morning routine. Maybe you wake up, brush your teeth, and then make a cup of coffee. These actions are likely so ingrained that you do them without thinking. Habit stacking leverages this automatic behaviour. For example, if you want to start meditating each morning, you could stack it onto your coffee-making habit: after you pour your coffee, you meditate for five minutes.
Why Habit Stacking Works
Habit stacking works because it taps into the brain’s natural ability to link behaviours together. When you attach a new habit to an existing one, you’re essentially creating a mental “cue” for the new habit. Over time, this makes the new habit automatic, just like the old one.
This method also reduces the friction that often comes with starting new habits. Instead of trying to overhaul your entire routine, you’re making small, manageable changes. This approach feels less daunting and is easier to maintain in the long run.
Getting Started with Habit Stacking
Ready to give habit stacking a try? Here’s a step-by-step guide to help you get started.
- Identify Your Current Habits: Start by listing out your daily routines. These can be simple actions like brushing your teeth, making your bed, or even checking your email in the morning. The more specific you can be, the better.
- Choose a New Habit: Think about what new habit you want to develop. It could be something small, like drinking a glass of water in the morning, or something more significant, like writing in a journal every evening.
- Stack the New Habit: Find a natural place in your existing routine to add the new habit. The key is to ensure the new habit follows a current one, so it feels like a seamless addition to your routine.
- Be Consistent: Consistency is crucial for habit stacking to work. Make sure to perform the new habit every time you complete the existing habit. This repetition will help solidify the new habit.
- Start Small: Begin with small habits to build momentum. Once you’ve successfully integrated a few small habits, you can start stacking more significant ones.
Examples of Habit Stacking
To give you a clearer idea, here are a few examples of how you can use habit stacking in your daily life:
- Morning Routine: After I brush my teeth, I will drink a glass of water.
- Work Routine: After I check my email, I will write down my top three priorities for the day.
- Evening Routine: After I make dinner, I will prepare my lunch for the next day.
- Fitness Routine: After I put on my workout clothes, I will do a 5-minute warm-up.
Tips for Successful Habit Stacking
Here are a few tips to ensure your habit stacking efforts are successful:
- Keep It Simple: Don’t try to stack too many habits at once. Focus on one or two new habits until they become automatic.
- Be Patient: It takes time to build new habits. Don’t get discouraged if it doesn’t happen overnight.
- Track Your Progress: Use a habit tracker or journal to keep track of your progress. This can help you stay motivated and see how far you’ve come.
- Adjust as Needed: If something isn’t working, don’t be afraid to tweak your routine. The goal is to find what works best for you.
