What is Habit Stacking?
Most of us want to do more but can’t always “find the time.” In reality, we have to MAKE the time. If it’s something you genuinely want to do, you’ll make it a priority.
Habits fall into this scenario. We tend to wish we had better habits. We always say we’re going to start reading every day or meditate before bed or *insert habit you always talk about doing but never do here.*
We’re coming to you with another article influenced by a book recommendation — Atomic Habits by James clear.
This article introduces the idea of habit stacking and outlines ways to implement it. Thrown in are some mindset and perspective ideas to provoke your thoughts. Adding more healthy habits into your daily routine can become easier with helpful mechanisms.
Habit stacking is one of those tools. The concept, created by Social Scientist BJ Fogg, is when you pair a new, desired habit with a current one. This is an easy way to build a new habit.
Fogg uses the following framework to do just that.
Fogg’s formula = “After I [CURRENT HABIT], I will [NEW HABIT].”
Connecting a desired behavior to something you automatically do takes advantage of natural momentum. You are using the energy to kickstart the action of a new habit. We’ve said it before and will say it again, action creates more action.
Let’s go through an example.
Let’s say you are trying to incorporate more movement into your day. A habit you already complete each day is making your bed. After you make your bed you could perform 10 squats.
Fogg’s formula = “After I make my bed, I will perform 10 squats.”
Make sure to think about how often you wish to perform your new habit. If it’s every day, then pair it with an established habit you complete every day. Pair the new habit with an existing one of the same frequency.
Selecting the right cue (established habit) is key. You want to pick one that is non negotiable for you. One you complete without fail. If you select one you struggle to achieve, you’ll have trouble completing the new habit as well.
You are either setting yourself up for success or failure.
Habit stacking can also work by performing the desired habit before or during a current habit. During would look like sandwiching a new habit between two existing ones. For example, adding a new step to a routine.
I started doing this with my desire to practice yoga each morning again. I added a step to my bedtime routine. After I unmake my bed and before I change into my PJs, I roll out my yoga mat and set my laptop next to it.
This small act is my current self making a promise to my future self.
After I make my bed in the morning, I will flow. When we don’t do something we say we’re going to, we’re breaking a promise to ourselves. Your subconscious sees this as you not making yourself a priority.
It starts to learn that you do this often. You’ve done it before, you will again and it’s okay. Eventually, you become less and less bothered when you skip a task or habit.
Habit stacking aids in the creation of future behaviors.
This technique fosters not only freedom but success too. It creates a clear plan of action. You know what to do when. Having such a plan removes friction, weakens excuses, and takes away thinking and planning.
Over time the new habit will become automatic and ingrained. This process can continue and repeat. Creating new established habits that then become cues for newly desired habits.
Habits generate structure for the tasks that help make you a better, healthier individual. They allow you to free up time for unplanned things. You have the mental capacity and strength to focus on larger, looming tasks.
Tools and techniques such as habit stacking equip us with the '“how.” When implemented correctly, you’ll start to become aligned with the person you want to be. You’re essentially creating the life you want – envisioning, planning and executing it.