Habit Stacking…
… A phrase used by James Clear in his book Atomic Habits
Habit Stacking is where we use an existing behaviour and tag on a new habit we would like to start doing. This makes it easier to remember to do the new habit as we already have the existing behaviour locked in.
Many of the activities we do daily are habitual, small things like putting the dishes in the dishwasher after mealtimes or putting shoes on a rack when we take them off, hanging our coat up when we walk in the door or taking a glass of water to bed.
So first decide on the new habit you would like to incorporate into daily or weekly life then carefully decide which existing behaviour you have which would be best suited to be tagged onto, when will this new habit be best actioned, morning, evening or during the day. Before a mealtime, after a mealtime, be as specific as possible.
Example one:
You would like to start taking vitamins every morning. Every morning you have a cup of tea so place the vitamins by the kettle or in the mug you would use.
Example two:
You would like to go to the gym in the evening after work- put the gym clothes and trainers in a bag ready to pick up at the door to take to work with you so you can head straight out to the gym when you finish work.
What do you already do which would remind you to add in the new habit?
BJ FOGG PhD is the founder of The Behaviour Lab at Stanford and after 20 years of research he reveals the key to changing behaviour is starting small and making it feel good, it isn’t all about will power! In his book Tiny Habits he describes the ABCs of forming new habits as follows,
A = Anchor. The moment you are reminded of the new habit.
B = Behaviour. The new habit you will do after the Anchor.
C = Celebration. Positive affirmation following B!!
Notice when you achieve the new habit behaviour & give yourself a thumbs up each time.
Finding the Anchor moment is very important so that the following actions take place. Having a little celebration, pat on the back is a way of affirming the behaviour into your mindset.
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Start by making a list of all the habits you already have, what do you do when you get out of bed, when you go downstairs, when you are getting ready for the day ahead, at lunchtime (mealtimes are good anchors) do you have pets, what routines are already existing for you?
Then make a list of any small habits you would like to start.
When you have the two lists you can see clearly where a potential anchor moment would work.
