It’s the beginning of the year, which means resolutions for some, intentions for others, and the addition of healthy habits for most. Maybe you’re hoping to drink more water or get more steps in during your day. Whatever it is, new and healthy habits are not as easily kept as they are broken. That’s why we’re looking to habit stacking and how we can harness the brain power we already have to form good habits that stick.
What is Habit Stacking?
Habit Stacking allows you to, well, “stack” any existing habits either before or after the new one you’re trying to incorporate. Eventually those moments of your day become so connected that you won’t have to think about it. By linking the activities that are already well established or enjoyable to new (or unenjoyable) habits, you’re able to leverage the already established routine to trick your brain into moving on to the next without much thought.
What are Some Examples?
Maybe you’re an avid tea drinker and you’re also trying to add moments of meditation into your day. An easy way to start would be meditating in the minute or two it takes to boil your water. Or maybe you want to be better about making your bed consistently. Since you have to get out of bed to even make the bed, it should be linear addition to your morning routine. Or even if it’s as simple, but annoying, as keeping dirty dishes from cluttering the sink and countertops. You could either decide to always put dishes in the dishwasher after rinsing them in the sink, or to clean any dirty dishes before making your next meal.
Combining Habits
Another way to stack habits—especially those you always put off—is by combining them. Like folding laundry as soon as it comes out of the dryer. Try to save new episodes of shows you’re watching for when you have laundry to fold. Or, if you’re trying to get more steps in a day but don’t feel the incentive to go, save your favorite podcast episodes or a highly anticipated audiobook for only the time you spend walking. If you always look forward to that first cup of coffee in the morning but hate opening up your inbox, wait to enjoy until you’re at your desk to take that first sip. Because you enjoy and look forward to one of the habits, after a while you’ll be able to trick yourself into looking forward to those once-dreaded tasks.
Important Things to Note:
- The habits you’re stacking should be relevant to the already existing routine or activity.
- They need to be manageable and in line with both your goals and current lifestyle.
- You’ll still need to consistently repeat the habit (in the desired sequence) in order to reinforce the habit loop and help it stick. Of course, we all have off days, but you’ll never stick to a habit if you don’t have the muscle memory.
- Building new habits is much easier said than done. It can take several months for one to really stick and feel natural.
Habit Stacking, while a useful tool for improving your days, is not just about the strategy but the journey itself. Each small victory, no matter how subtle, emphasizes our commitment to growth and keeps us moving forward. While setbacks are inevitable, it’s our adaptability and resilience that define our progress. By embracing these habits within our daily routines, we’re setting the stage for lasting transformation that will carry us through the new year and the rest of our lives!