Habit stacking
By Meaghan Falconer
Humans are creatures of habit; we feel best when we follow plans and have structured routines. Having a routine does more than make us feel comfortable and safe, it keeps us on track both mentally and physically, allowing for more positive and productive days. But trying to make, break, build, and keep habits can often feel like a monumental challenge. Finding a technique to change existing practices or introduce and follow through with new habits can feel impossible. Habit-building is hard, but the technique of habit-stacking makes it simple.
Habit stacking is a concept that involves “stacking” a new habit you want to establish on top of a current behavior. By attaching your new habit to an existing one, you can leverage the momentum of your established routines to make the new behavior stick. Attaching current and new behaviors allows us to remember to actually do the task, and perform it with less mental effort. The existing habit you are building on top of serves as a helpful cue to perform the task you are striving to develop and creates a more integrated and less overwhelming approach.
To begin it is best to start small, the first habit I implemented was drinking more water throughout the day. I paired this new goal with part of my routine I do every day- getting out of bed. Every morning after my feet hit the floor I drink the glass of water I place by my bed every night. These actions have become automatic as they are associated with each other, wake up, and drink water. Stacking on a realistic cue is vital to making new habits stick. A goal for someone could be reading ten pages of a book every day, but if you stack the new habit with eating breakfast when you often skip breakfast, it is not an optimal cue to stack on top of. Reading ten pages at night after brushing your teeth may work better in this case.
Habit stacking is a great practice for finding gratitude in our daily lives. When we implement these habits we are able to center ourselves and relax. A simple habit can be meditating while our cup of coffee brews. After completing a study session, or homework, you can stack a reward on top, like getting a special treat, hanging out with friends, or watching an episode of your favorite show. This practice reframes tasks that we dislike, or may even dread to be a more positive and less anxiety-inducing experience.
We don’t need to start from scratch and rebuild our lives to become more productive. The benefit of habit stacking is that productivity is amplified by the routines we have already established, habits we may not even realize like brushing our teeth or making our bed. The natural momentum that comes from habit stacking will allow you to create a cycle of positive lifestyle changes that will improve your life.
A few habit-stacking examples that you can implement include:
After I turn off my alarm in the morning, I will think of three things I'm grateful for
While I make more morning coffee, I will meditate or practice deep breathing
After I log in to my computer, I will review my to-do list for the day
After I complete a task, I will take a 5-minute break to stretch and relax
After my last class, I will participate in my chosen extracurricular activity
After I put on my pajamas, I will lay out my clothes for the next day
Before I go to bed, I will journal for 5 minutes about my day
