What Is Habit Stacking? How To Do It – Health Essentials
Posted: June 23, 2024 at 2:35 am
Its true, no matter how spontaneous you are in your daily life: Your brain loves a good routine. The order you put your clothes on, the way you tie your shoes, washing your hands after using the restroom, the route you take on your daily commute there are a lot of things in life that we can reliably anticipate doing.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Without anything recognizable, life would be incredibly difficult, psychologistLauren Alexander, PhD, notes. It would provoke tremendous anxiety because there would be no indication of whats coming next.
Routine is also important for brain development. Just like building a new skill, developing a new habit requires motivation, repetition and consistency. Whether youre trying to cook more often, go to bed by 10 p.m. each night or remember your morning medications, you have to practice the habit over and over until it becomes automatic. Thats how the brain builds new synaptic connections. Its also why we learn new things and adopt habits faster as children, when our brains are still growing and developing and have the greatest neuroplasticity.
You cant turn back the clock, but you can still develop new habits and behaviors. Habit stacking is one of the many techniques out there that can help. Dr. Alexander explains what it is, how to do it and the factors that will determine your success in creating new habits.
Habit stacking takes advantage of the areas of our lives that are already automatic and reliable. Its a technique where you attach a new habit to one you already engage in consistently.
The thinking is that engaging in the already-existing habit will cue you to do your new one, Dr. Alexander explains. This deliberate rewiring of our brain is called self-directed neuroplasticity.
The term habit stacking is new author James Clear coined it in his bestselling book Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. But the underlying idea has been around for a long time.
Habit stacking can work. But calling the practice easy is overstating it. And as well see, theres no fool-proof technique for building good habits because every ask we make of our brain is a little bit different and neuroplasticity diminishes as we get older.
Interested in habit stacking, but not sure how to start? Heres what Dr. Alexander recommends.
Whatever your goal, theres probably a way you can use habit stacking to encourage it. Here are a few examples of habit stacking to get your wheels turning:
According to Dr. Alexander, it can take anywhere from 18 to 200 days to build a habit. Could habit stacking speed that process up or make it easier?
The less-than-satisfying answer is: Maybe.
Like most self-improvement hacks, habit stacking works well for some people and not for others. Dr. Alexander says success largely depends on the habit itself both how hard it is and whether its something you enjoy doing.
Drinking a glass of water with every meal isnt particularly difficult or unpleasant. Studying a foreign language or doing yoga for an hour a day, on the other hand, requires much more effort and discipline. Those are tough habits to build under the best of circumstances. And if you dont enjoy those activities, adding them to your routine will require even more self-control.
Generally, if people can attach new habits to ones that they already regularly do, theyre going to have some success, Dr. Alexander notes. But if the habits that theyre trying to attach to already-existing ones arent things they want to do in the first place,that will affect the likelihood of successfully forming the habit.
Incorporating the Premack principle Dr. Alexander mentioned earlier may up your probability of success in these situations. Thats because having a reward system in place an immediate reinforcer that follows the habit youve stacked can help with motivation.
If habit stacking hasnt worked for you, dont be discouraged. There are lots of ways to train our brains and build good habits! Dr. Alexander recommends you try shaping instead.
Its a behavioral principle where you gradually shape your behavior toward a goal, she explains. This approach can be especially helpful for people with conditions like depression, that impact your ability to self-motivate.
Dr. Alexander offers the example of walking. Lets say your ultimate goal is walking a mile a day every day. Instead of going from zero to 60, start by putting on your sneakers and doing a lap or two around your apartment. The next day, make it five laps. The next day, do five laps and a turn around the cul-de-sac. Each day, you work your way up to your goal and build a new habit in the process!
I recommend shaping a lot because making small changes over time tends to be far less psychologically overwhelming, she says.
At some point, most of us will try to change our lifestyle in one way or another. And whether were creating good habits or breaking bad ones were likely to struggle a bit. Its part of the process.
Remember that if you fall short of your goal. There are going to be days when your couch-to-5K running plan feels more like a couch-to-couch plan. But thats no reason to give up. Its a reason to make a habit of self-compassion.
Dr. Alexander emphasizes that its important to avoid black-and-white thinking. Consistency is key to developing new behaviors, but forgetting or skipping your habit doesnt mean youve failed. Instead, focus on what you have accomplished and get excited to build on it.
At least you have something! she emphasizes. Theres a small snowball there. And tomorrow, you can go out and roll it into something a little bit bigger.
Whether you habit stack, employ the Premack principle, shape or try something else altogether, remember to celebrate the little victories. And remember: Every day is a new opportunity to make progress!
Continued here:
What Is Habit Stacking? How To Do It - Health Essentials
- Getting Back On Track And Winning The Race [Last Updated On: April 7th, 2010] [Originally Added On: April 7th, 2010]
- NLP Coaching Testimonial for Michael J. Emery [Last Updated On: April 8th, 2010] [Originally Added On: April 8th, 2010]
- Chicago Motivational Speaker- How would you like an extra day in your week [Last Updated On: April 10th, 2010] [Originally Added On: April 10th, 2010]
- Create a Plan with Chrisitan Leadership and Skills Development [Last Updated On: April 13th, 2010] [Originally Added On: April 13th, 2010]
- Financial Freedom with Chrisitan Leadership and Develop Skills [Last Updated On: April 13th, 2010] [Originally Added On: April 13th, 2010]
- Prayer in Personal Chrisitan Leadership and Skills Development [Last Updated On: April 14th, 2010] [Originally Added On: April 14th, 2010]
- How to Implement Chrisitan Leadership and Skills Development [Last Updated On: April 14th, 2010] [Originally Added On: April 14th, 2010]
- The Mystery of the Broken Sunflower Stalk and Your Success [Last Updated On: April 16th, 2010] [Originally Added On: April 16th, 2010]
- FLEAs Barriers to Success for Personal Leadership [Last Updated On: April 17th, 2010] [Originally Added On: April 17th, 2010]
- Shout out! Stellar healing powers of Journey Work [Last Updated On: April 18th, 2010] [Originally Added On: April 18th, 2010]
- Winning In Life Now: How To Separate Through To A More Joyrful You [Last Updated On: April 19th, 2010] [Originally Added On: April 19th, 2010]
- You don't know what you don't know [Last Updated On: April 21st, 2010] [Originally Added On: April 21st, 2010]
- Prosper Now Business Seminar Long Beach Craig Duswalt [Last Updated On: April 21st, 2010] [Originally Added On: April 21st, 2010]
- Fox and Rabbit Story, Personal Development Building Confidence [Last Updated On: April 22nd, 2010] [Originally Added On: April 22nd, 2010]
- Self Help Online Personal Development Program of Miiionaires [Last Updated On: April 22nd, 2010] [Originally Added On: April 22nd, 2010]
- Chicago Personal Development Speaker - How To Cange Your Mindset - Pt. 1 [Last Updated On: April 29th, 2010] [Originally Added On: April 29th, 2010]
- Chicago Personal Development Speaker-How To Change Your Mindset - Pt. 2 [Last Updated On: April 29th, 2010] [Originally Added On: April 29th, 2010]
- The Difference Between Faith Light VS Flash Light [Last Updated On: April 30th, 2010] [Originally Added On: April 30th, 2010]
- Personal Development Are You Lukewarm About Your Success? [Last Updated On: April 30th, 2010] [Originally Added On: April 30th, 2010]
- Do YOU Love YOURSELF-Network Marketing Success Tip [Last Updated On: May 4th, 2010] [Originally Added On: May 4th, 2010]
- Building Your Belief Daily by John Di Lemme: Personal Development Success [Last Updated On: May 10th, 2010] [Originally Added On: May 10th, 2010]
- Best Place to Make a Change in Yourself [Last Updated On: May 11th, 2010] [Originally Added On: May 11th, 2010]
- Michael J. Emery NLP and Hypnosis - Personal Development Coach & Trainer [Last Updated On: May 11th, 2010] [Originally Added On: May 11th, 2010]
- NLP Coaching Gym with Michael J. Emery - Personal Development Coach and Trainer [Last Updated On: May 11th, 2010] [Originally Added On: May 11th, 2010]
- Search for Much more Happiness by Michelle Prince: Personal Development Book [Last Updated On: May 12th, 2010] [Originally Added On: May 12th, 2010]
- How To Earn Million Dollars in Network Marketing: Personality Development [Last Updated On: May 13th, 2010] [Originally Added On: May 13th, 2010]
- Putin comments to Ministries of Finance and Economic Development [Last Updated On: May 15th, 2010] [Originally Added On: May 15th, 2010]
- Full Potential Ep. 1 Creating High Value Routines [Last Updated On: May 17th, 2010] [Originally Added On: May 17th, 2010]
- The Sufficient Line by John Di Lemme: Personal Development Success [Last Updated On: May 19th, 2010] [Originally Added On: May 19th, 2010]
- Undeniable Attitude by John Di Lemme: Personal Development Motivation [Last Updated On: May 19th, 2010] [Originally Added On: May 19th, 2010]
- How to Perform a Personal SWOT [Last Updated On: May 20th, 2010] [Originally Added On: May 20th, 2010]
- Oscoda, MI Personal Coaching Program - George Morse [Last Updated On: May 20th, 2010] [Originally Added On: May 20th, 2010]
- Time Mangement by John Di Lemme: Personality Development [Last Updated On: May 20th, 2010] [Originally Added On: May 20th, 2010]
- Full Potential Ep 6Taking Action When You're Not 100 % Ready [Last Updated On: May 21st, 2010] [Originally Added On: May 21st, 2010]
- Discover Greater Happiness by Michelle Prince: Best Personal Development Books [Last Updated On: May 21st, 2010] [Originally Added On: May 21st, 2010]
- The Benefits and Features of the Lifestyle Freedom Club - Personal Development [Last Updated On: May 21st, 2010] [Originally Added On: May 21st, 2010]
- setting goals, achieving goals, SMART goals, Realistic goals, goal setting, [Last Updated On: May 21st, 2010] [Originally Added On: May 21st, 2010]
- Learn How To Develop Your Mindset Through - Personal Development Success [Last Updated On: May 24th, 2010] [Originally Added On: May 24th, 2010]
- Full Potential Ep.7 Two Keys to Creating Greater Wealth [Last Updated On: May 24th, 2010] [Originally Added On: May 24th, 2010]
- Full Potential Show Ep 8 pt 1 How to Take Control of Your Financial Situation [Last Updated On: May 25th, 2010] [Originally Added On: May 25th, 2010]
- Full Potential Show Ep 8 Pt. 2 How to Take Control of Your Financial Situation [Last Updated On: May 25th, 2010] [Originally Added On: May 25th, 2010]
- "Mindset For Success" Your "Personal Development" Success Plan [Last Updated On: May 25th, 2010] [Originally Added On: May 25th, 2010]
- Help Promote Self Development and Motivation in Your Life [Last Updated On: May 25th, 2010] [Originally Added On: May 25th, 2010]
- Full Potential Show Ep 9 Pt.1 3 Levers for Greater Wealth [Last Updated On: May 26th, 2010] [Originally Added On: May 26th, 2010]
- Full Potential Show Ep 9 Pt.2 - 3 Levers for Greater Wealth [Last Updated On: May 26th, 2010] [Originally Added On: May 26th, 2010]
- Full Potential Show Ep10 Deal Effectively with Social Anxiety [Last Updated On: May 27th, 2010] [Originally Added On: May 27th, 2010]
- Benefits of Being a LifeStyle Freedom Club Member: Self Help Personal [Last Updated On: May 28th, 2010] [Originally Added On: May 28th, 2010]
- Learn How You Can Become a Member Today - Positive Personal Development [Last Updated On: May 31st, 2010] [Originally Added On: May 31st, 2010]
- Full Potential Show Ep11-2 Interview with Youngest Climber to Summit 7 Peaks [Last Updated On: June 4th, 2010] [Originally Added On: June 4th, 2010]
- FP Ep 11-1 Interview with Youngest to Summit 7 Peaks [Last Updated On: June 4th, 2010] [Originally Added On: June 4th, 2010]
- Giving Your child the Gift of Experiences [Last Updated On: June 4th, 2010] [Originally Added On: June 4th, 2010]
- The Gift Of Goodbye: Self Help Success [Last Updated On: June 7th, 2010] [Originally Added On: June 7th, 2010]
- Secrets To Combat The Negative Bombardment Of The Fear Flu: Self Help Definition [Last Updated On: June 9th, 2010] [Originally Added On: June 9th, 2010]
- Faith Light VS Flash Light with John Di Lemme: Motivation Speaker [Last Updated On: June 9th, 2010] [Originally Added On: June 9th, 2010]
- Are You Hardwired For Success? Get a Millionaire Mind! [Last Updated On: June 10th, 2010] [Originally Added On: June 10th, 2010]
- Results of Reality Responsibility by John di Lemme: Positive Personal [Last Updated On: June 10th, 2010] [Originally Added On: June 10th, 2010]
- The Importance Of Leadership In Your Home Business [Last Updated On: June 10th, 2010] [Originally Added On: June 10th, 2010]
- Download FREE Expert Downloads on Panel of Personal Development Experts [Last Updated On: June 15th, 2010] [Originally Added On: June 15th, 2010]
- Release You Past and Speak Your Future by John Di lemme: Self Help Positive [Last Updated On: June 17th, 2010] [Originally Added On: June 17th, 2010]
- 3 Tips on Choosing The Right Personal Development [Last Updated On: June 22nd, 2010] [Originally Added On: June 22nd, 2010]
- Sherrie Munday - CO Letting Go film release Interview [Last Updated On: June 30th, 2010] [Originally Added On: June 30th, 2010]
- Stuart Bell - NL Letting Go Movie Release Comments Video [Last Updated On: July 3rd, 2010] [Originally Added On: July 3rd, 2010]
- Shifting Your Focus & Shifting Your Emotions [Last Updated On: July 3rd, 2010] [Originally Added On: July 3rd, 2010]
- Aimee Daniels - DC Letting Go film release Interview [Last Updated On: July 4th, 2010] [Originally Added On: July 4th, 2010]
- Jenny Biggers - CO Letting Go Movie Release Comments Video [Last Updated On: July 5th, 2010] [Originally Added On: July 5th, 2010]
- Katy McPherson - CO Letting Go Movie Release Comments Video [Last Updated On: July 6th, 2010] [Originally Added On: July 6th, 2010]
- John Assaraf (The Secret) + Massive Action = Massive Results [Last Updated On: July 7th, 2010] [Originally Added On: July 7th, 2010]
- Joseph Mullan - UK Letting Go Movie Release Comments Video [Last Updated On: July 7th, 2010] [Originally Added On: July 7th, 2010]
- Doris Griffin - CA Letting Go Movie Release Comments Video [Last Updated On: July 9th, 2010] [Originally Added On: July 9th, 2010]
- Maarten Klatte - NL Letting Go Movie Release Comments Video [Last Updated On: July 10th, 2010] [Originally Added On: July 10th, 2010]
- New Show! Today Is That Day [Last Updated On: July 11th, 2010] [Originally Added On: July 11th, 2010]
- Gary Balke - Sedona Letting Go Movie Release Comments Video [Last Updated On: July 12th, 2010] [Originally Added On: July 12th, 2010]
- Wendy Shand - UK Letting Go Movie Release Comments Video [Last Updated On: July 12th, 2010] [Originally Added On: July 12th, 2010]
- Wealth Tribes Part 1 of 2 at the WealthVest Seminar in Vegas [Last Updated On: July 14th, 2010] [Originally Added On: July 14th, 2010]
- Achieve Success in Work at Home Business and Personal Life [Last Updated On: July 15th, 2010] [Originally Added On: July 15th, 2010]
- Barbara Lovejoy - CA Letting Go Movie Release Comments Video [Last Updated On: July 19th, 2010] [Originally Added On: July 19th, 2010]
- Wake up with Jay! 07-20-10 Personal Development! [Last Updated On: July 20th, 2010] [Originally Added On: July 20th, 2010]
- Give More to Achieve Business Success and Financial Freedom [Last Updated On: July 24th, 2010] [Originally Added On: July 24th, 2010]
- Fran Menley - CO Letting Go Movie Release Comments Video [Last Updated On: July 25th, 2010] [Originally Added On: July 25th, 2010]
- Write Down Goals to Clarify and Reach Your Success [Last Updated On: July 30th, 2010] [Originally Added On: July 30th, 2010]