Developing new habits is like training for a marathon. It takes time and commitment to develop the new habit, but once you cross the finish line, the rewards are worth it.
A study published in the European Journal of Social Psychology shows that it takes between 18 and 254 days to form a new habit.
The study also showed that, in most cases, it takes 66 days for a new behaviour to become deeply ingrained.
So, how can we make the hard work of forming new habits easier on ourselves?
Answer, by “habit stacking.”
Habit stacking is simply linking a new habit to an existing one.
For example, if you already brush your teeth every morning, you can link flossing to that existing habit by saying to yourself, “After I brush my teeth, I will floss.
Habit stacking is a great way to change your behaviour because it doesn’t require a lot of effort or willpower.
Once you’ve paired the new habit with an existing habit, it becomes automatic and requires very little thought or motivation.
Why Bother Learning New Habits?
If you’re like most people, you probably have a few bad habits that you would like to break.
Maybe you bite your nails, procrastinate, or eat too much junk food.
Replacing bad habits with good habits is like replacing a dirty old mop with a brand new one.
The old mop was full of germs and dirt, while the new mop is clean and fresh.
There are actually a number of other good reasons to develop new habits.
First, bad habits can be very difficult to break.
If you’ve been biting your nails for years, for example, it’s going to take more than just a little willpower to stop.
Second, even if you do manage to break a bad habit, it’s often replaced by another bad one.
It’s like trying to get rid of weeds in your garden. You might be able to pull a few up, but others always seem to take their place.
So if you stop biting your nails, you might start picking at your cuticles instead.
Finally, developing new, good habits to replace old, bad habits can help improve your overall health and well-being.
So what can you do to develop a new habit?
Start by thinking about the bad habit that you’d like to replace.
What was your trigger for biting your nails?
Did you do it when you were stressed, bored, or nervous?
The Science of Habit Stacking
Habit stacking is a simple but effective way to change your behaviour.
By breaking down your goals into small, manageable steps, you can make lasting changes without feeling overwhelmed.
The key to habit stacking is finding the right trigger for your new behaviour.
This trigger could be something as simple as setting a daily alarm to remind you to floss your teeth, or putting a post-it note on your bathroom mirror to remind you to journal.
Once you have a trigger in place, the rest is simply a matter of following through with your commitment to learn the new habit.
There are many scientific studies that support the efficacy of habit stacking.
One such study, published in the Journal of Experimental Psychology, found that participants who used habit stacking were much more likely to stick with their new behaviorus than those who did not.
Benefits of Habit Stacking
Habit stacking is a simple but effective way to change your behaviour. By breaking down your goals into small, manageable steps, you can make lasting changes in your life.
The benefits of habit stacking are many.
First, it helps you to focus on one thing at a time.
Second, it makes it easier to stick to your goals because you’re not overwhelmed by trying to accomplish too many things at once.
Third, it keeps you accountable and on track because you can see your progress as you stack new habits on top of old ones.
Finally, it’s a fun and satisfying way to see yourself improve!
How to Stack Your Habits
Habits are the building blocks of our lives.
They help us wake up on time, eat healthy foods, and get regular exercise.
But if we’re not careful, our habits can also become our downfall.
That’s why it’s important to stack your habits in a way that will set you up for success.
Here are some tips for stacking your habits
Stacking your habits is key to developing healthy behaviours. Here are some tips to get started:
1. Pick one habit you want to develop and stack it on top of an existing habit. For example, if you want to start writing a weekly newsletter, write a couple of paragraphs each day as soon as you drink your first coffee. You will soon associate that first coffee with sharing your thoughts in writing. By the end of the week you will have a complete newsletter, ready to send.
2. Make sure your new habit is something that can be easily done and doesn’t require a lot of time or effort. Starting small is essential to success.
3. Keep a list of your stacked habits somewhere visible, like on the fridge or in your planner, so you can stay on track.
4. Consistency is key, but be patient with yourself and don’t get discouraged if you miss a day here and there. Just pick up where you left off and keep going.
Your Turn: Try Habit Staking Today!
Developing good habits can be difficult, but it is worth it to improve your overall performance and wellbeing.
By taking the time to identify the behaviours you want to change, and using habit stacking to help you learn new behaviours, you can make lasting changes that will benefit you and your business in the long run.
Give habit stacking a try today!
Choose one small action that you want to do every day, and pair it with an existing habit.
You may be surprised at what you can accomplish.