We are creatures of habit. We like our routines, and can often function on autopilot for most of our daily tasks. For example, you might not have to think very hard about taking your shower, brushing your teeth, or making your morning coffee. These things happen easily, and are simply a routine part of your day.
Ideally, new health habits will also become a simple, routine part of the day. However, it takes time to establish that ease. When we start a new habit, sometimes we try to carve out special time to make that habit happen. But, a different approach is to recognize what you’re already doing regularly, and then try to tie your new habit to that. Or, you might say, “stack” the new habit on the easier, routine behavior. James Clear explores this in his book Atomic Habits:
When it comes to building new habits, you can use the connectedness of behavior to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.
How it works:
- Choose a current habit: Pick a behavior you already do without much thought. This could be something like brushing your teeth, making your morning coffee, or getting into bed at night.
- Add (or “stack”) on a new habit on to it: Attach a new, simple habit to this existing one. The new habit should be small and easy to do right after your existing habit. For example, after brushing your teeth (existing habit), you take your medication (new habit). Or, while your coffee is brewing (existing habit), you pack your lunch (new habit).
This approach can make it easier to incorporate new habits into your routine because you’re building on something you already do without needing extra motivation or willpower. The old, easy habit becomes a trigger for the new one. So, if this concept appeals to you, aim to find a routine part of your day to stack on a new habit to reinforce your consistency. Have a nudge to engage with your new habit, then doing it consistently, will make the new habit solid!
Written by: Stephanie Anklan, Registered Dietitian
