Habit Stacking: How to Build Consistency
In my own life, and with clients, the idea of starting a new habit can feel overwhelming. It is important to think of the new habit in terms of baby steps. Rather then setting oneself up to incorporate huge time consuming behavioral changes that can indeed work, the idea of habit stacking is that it's easier to add a new habit to an existing routine than to start from scratch. By linking the new habit to a well-established one, we harness the automatic nature of the existing habit to cue the new behavior.
The basic formula for habit stacking is:
After [current habit], I will [new habit].
Some examples:
After I brush my teeth, I will meditate for one minute.
After I get into my car, I will take three deep breaths.
After I eat dinner, I will write in my gratitude journal.
The key is to choose a current habit that is a good trigger for the new one - something you do consistently and at the right frequency. It helps to stack habits that have a logical flow or are located in the same place. A few tips:
Start small: Attach a very manageable version of the new habit at first. Build up duration or complexity over time.
Be specific: Clearly define the trigger habit, the new habit, and when/where you'll do it.
Make it convenient: Set up your environment to make the new habit as easy as possible. Lay out your workout clothes, keep your journal by your bed, etc.
Reward yourself: Give yourself a small reward after completing the stacked habits, especially at first. This helps cement the association.
Be flexible: If a particular trigger habit isn't working, try a different one. Experiment until you find a stack that clicks.
Kathleen Byrne, MA, EdS, MEd, PCLC
Reference
https://knowablemagazine.org/content/article/mind/2021/the-science-habits