Habit-Stacking: How Small Changes Can Lead to Big Results
In our daily lives, habits – consciously or subconsciously – profoundly influence what we do, from our morning routines such as brushing teeth or skincare, to routes we take to work or school. Habits are ingrained behaviors that significantly impact the way we live life; thus, understanding the science behind them and how to effectively change them can lead to positive outcomes in all areas of life. This includes personal health, diet, and exercise to succeed academically or in the workplace. Studies conducted by psychologists such as B.J Fogg and Charles Duhigg have highlighted the mechanisms underlying habit formation and the factors that influence it. Among these, environmental cues, social influences, and individual differences have been examined, shedding light on the complexity of developing and maintaining habits.
Firstly, we must understand the concept of “habits”; this refers to behaviors that we perform automatically, unconsciously, or without thought. They involve routines or actions that are repeated regularly, often in response to a cue. Habits can either be beneficial or disadvantageous, depending on the nature of the behavior. The habit loop consists of three components: 1) the cue, which is the event that triggers the behavior and offers signals to the brain to initiate a particular habit; 2) the routine, which is the actual behavior or action that is performed in response to the cue; and 3) the reward, this is what we gain or experience because of the routine.
Habit stacking, a method developed by B.J. Fogg, is an implementation intention that involves pairing a desired habit with an existing one as opposed to pairing a desired habit with a particular time and location. Habit stacking examples include After I get up in the morning, I will meditate for ten minutes. After meditating, I will get in some movement. And after getting in movement, I will have a cup of coffee.
The idea of habit stacking is to create a simple set of rules that guide future behavior. For this to be successful, it’s important to select the correct cue. Consider which time of the day you’re likely to successfully implement a particular habit. If working out is the desired habit, then doing so after a long day of school or work when you’re likely mentally and physically exhausted, is not the right time. The cue needs to match the frequency of the desired habit, and the first way to discover the right trigger is by making a list of your current habits. Snooze alarm. Wake up. Scroll on Instagram. Get out of bed. Shower. Brush teeth. Next to this list, write another list of things that will happen indefinitely throughout the day. Sun rises. Go to school/work. Eat lunch. Come home. Sun sets. From these two lists, you can begin to look for the best place to insert the desired habit.
It's important to note that successful habit stacking depends on the strength of the cue – whether it’s specific or immediately actionable. Ambiguous cues or goals can lead to confused instructions on how and when to perform the act. For example, if meditating is the desired habit, and after waking up is the cue, it can lead to confusion as to when and where exactly one is supposed to mediate. Is it immediately after waking up and in bed with your pajamas, or is it after making the bed and getting dressed? Specificity is paramount to habit stack successfully because the more tightly associated your desired habit is with a specific cue, the greater your awareness becomes when it’s time to act.
Just as Rome wasn’t built in a day, successful habits that ultimately transform the quality of life take time to develop and maintain. Understanding the science behind habits, the habit loop, and the factors that influence habit formation is the key to implementing positive change. Through habit stacking, small changes that are incorporated into already existing habits, not only ease one into an improved lifestyle but can yield significant and transformative results with time.