Methods to Use Behavior Stacking to Attain Your Objectives

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I wasted too a few years believing that success required unwavering self-discipline. I’d go to the gymnasium 10 days straight terrified {that a} break would imply a lack of momentum. (After all, I burnt out and actively hated train for months.) This considering can apply to how we assume others accomplish their targets as properly. They have to at all times eat healthily. I guess they crave an hour-long spin class. They’ve in all probability by no means gotten lower than eight hours of sleep of their life. No—they simply know the facility of behavior stacking.

In fact, I’ve by no means thought-about myself disciplined. Regardless of (now) having a constant exercise routine, constructing a wholesome and balanced life-style wasn’t the results of gritting my enamel and residing out of alignment with my genuine self. (Although certain, I’ve gone to many a 6 a.m. exercise class when all I wished was to sleep in.) I’m consistently tapping into a spread of behavioral methods that make embodying my finest self a bit simpler. And behavior stacking sits proper on the prime of that record.

Featured picture from our interview with Remi Ishizuka.

Woman making bed using habit stacking technique.

What’s behavior stacking?

Like clockwork, one other champagne-fueled NYE makes means for resolutions to cook dinner meals at residence and well-intended (although vaguely worded) targets of following more healthy routines. However spoiler: with out a sturdy behavior framework behind this need to stay a fuller, extra purposeful life, the chances of success aren’t in your favor.

Strategizing round these life-style shifts—and drawing upon research-backed methods—is essential to creating your imaginative and prescient board a actuality. What’s extra, after we make wholesome, supportive habits extra fascinating to apply, they turn into simpler to implement. And that’s why behavior stacking is so highly effective.

How Behavior Stacking Works

Behavior stacking depends upon synaptic pruning (the mind’s technique of eliminating unused neuron connections and prioritizing these used extra ceaselessly) that will help you construct new abilities and rituals with ease. As James Clear writes in Atomic Habits, “It’s a organic change that results in ability growth.” Assume again to while you have been at school and needed to learn 30 minutes an evening, or how your mother and father mentioned you wouldn’t get higher on the flute with out constant apply. The extra you interact with any ability, the stronger the connections between these neurons turn into.

Whereas Clear didn’t coin the phrase—proponents abound, however S.J Scott launched the time period in his ebook Behavior Stacking: 97 Small Life Modifications That Take 5 Minutes or Much less—I discover his rationalization of behavior stacking probably the most accessible. To attract upon Atomic Habits additional, let’s have a look at Clear’s rationalization of how behavior stacking works.

“With regards to constructing new habits, you need to use the connectedness of conduct to your benefit. Among the finest methods to construct a brand new behavior is to establish a present behavior you already do every day after which stack your new conduct on prime. That is known as behavior stacking.

Behavior stacking is a particular type of an implementation intention. Relatively than pairing your new behavior with a selected time and placement, you pair it with a present behavior.”

Woman habit stacking to drink water when she gets out of bed.

Examples of Behavior Stacking

You may not understand it, however you progress between numerous ingrained habits all through your day. Brushing your enamel, having a shower, driving to work, making espresso, prepping dinner, and so on. And I’m certain you may consider lots extra. The attractive factor about behavior stacking is that there are numerous locations to begin.

Let’s use Clear’s behavior stacking formulation to establish some examples.

After/Earlier than [CURRENT HABIT], I’ll [NEW HABIT].

Earlier than I get away from bed, I’ll take a sip of water from the bottle on my nightstand.
After I pour my espresso within the morning, I’ll take 5 deep breaths.
Earlier than I eat breakfast, I’ll do a short meditation.
After I get within the bathe, I’ll consider three issues I’m grateful for.
After I get into mattress at night time, I’ll journal for 5 minutes.

These examples present how behavior stacking works on a organic degree. It takes benefit of the habits you already do usually—and have due to this fact constructed a robust community of neurons round—to strengthen the connections for brand spanking new habits and abilities to flourish.

To start implementing this in your personal life, establish 3-5 habits you already do day by day and pair them with 3-5 habits you’d love to do. Be aware of what aligns together with your schedule and which habits make sense to pair.