New Year resolutions have become a ritual for many, where people embrace new habits and promise themselves to adhere to these changes. While some successfully follow through, others struggle to make these habits stick. But don’t worry—this year, there’s a simple psychological trick to help you stay consistent with your healthy habits while maintaining the old ones. It’s called habit stacking.
TikTokers and social media enthusiasts are going on and on about this simple method that literally encourages 'stacking' new habits over old ones. Here's how this trick works and how you can start habit stacking at your own pace.
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What Is Habit Stacking?
Habit stacking is a simple method to build new habits by linking them to existing ones. Instead of trying to start a new habit from scratch, you 'stack' it onto a pre-existing routine, making it easier to remember and incorporate into your daily life. This approach encourages the idea that the strongest trigger for a new habit is an already ingrained one.
How Does Habit Stacking Work?
Habit stacking is a term that was used by S.J. Scott in his book Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less.
Dr. BJ Fogg, a renowned behaviour scientist, founder of the Behavior Design Lab at Stanford University, and author of the best-seller Tiny Habits: The Small Changes That Change Everything, has discussed the idea of connecting behaviours to create lasting change. He describes the existing habit or situation as an “anchor” or “anchor moment,” which acts as a cue to support and stabilise the new habit, making it easier to adopt and maintain.
Habit stacking works by identifying a habit you already follow consistently, such as brushing your teeth or going for a morning walk or even brewing your morning coffee. Then, pair it with the new habit you want to develop. For example, if you want to start journaling, you could decide to write a few lines immediately after your morning coffee. The existing habit acts as a cue for the new one, creating a natural flow that helps the new habit stick over time.
Also Read: Expert Shares Morning Habits That You Need To Stop For Better Fat Loss and Productivity
How To Start Habit Stacking To Help Your New Year Resolutions Stick
With the New Year knocking at our door, here's how you can start 'habit stacking' to help your new resolutions stick.
- Make notes of things that you do every day. Identify healthy habits.
- Pick a habit that you want to develop or something that is naturally related to your current habits.
- Select a current habit to use as the foundation for your new habit; for example, you can use the habit of sitting down at your desk to eat lunch as a cue to do some stretching.
- Begin with one new habit to avoid feeling overwhelmed.
- Specify how long you'll keep up with your new habit to avoid procrastination.
- Track your progress by keeping a check on your calendar each time you complete a new habit.
- Consider how much time and energy you have and be realistic.
Takeaway
Habit stacking is a simple yet effective strategy to incorporate new habits into your daily routine. The beauty of this approach lies in its flexibility, meaning you don’t need to give up your old habits. Instead, you can build on them, creating a natural link that helps your new habits stick effortlessly. With habit stacking, making lasting changes becomes not only achievable but also sustainable.