Applying the Power of Habit Stacking for Better Nutrition and Wellness
In this post, we will explore a technique that leverages the power of your existing habits to create new, healthier ones. 'Habit stacking' is a practical and powerful method, suitable for various situations.
What is Habit Stacking?
Habit stacking, a concept popularized by BJ Fogg and further developed by James Clear, involves linking a new habit we wish to nurture to a strong, existing one. By attaching a small new habit to an existing routine, it becomes easier to integrate the new habit into our daily lives. We utilize neural pathways already strengthened by the existing habit, building a sequence of actions triggered by our current routines.
Many of us might have already practiced habit stacking without knowing the term. It has worked for me. To foster the habit of listening to audiobooks or podcasts instead of watching TV while on the treadmill, I made a small change. Instead of deferring the decision until I'm on the treadmill, tempted by the TV remote, I now play the podcast on my phone immediately after changing into my workout clothes. This habit has strengthened over time, eliminating the temptation to watch TV during my workouts.
Tips for Effective Habit Stacking
Start Small: Begin with simple new habits or break them down into smaller steps. For example, to replace unhealthy snacks with fruit, make a pact with yourself: "As soon as I finish lunch, I will pick a fruit for my afternoon snack and place it on my desk."
Be Specific: Clarity is key. Instead of a vague "I will read more," specify "After placing my book on the pillow in the morning, I will read 10 pages before sleep."
Creative Stacks: Feel free to experiment. Incorporate new behaviors into existing routines, like "Every time I wait for a conference call to start, I'll do 3 push-ups (make sure you're not on video first!)."
This technique can effectively improve nutrition and foster better eating habits. Here are some examples, but feel free to create your own based on your goals:
After finishing my morning email, I will drink a glass of water.
As soon as I finish dinner, I will brush my teeth to avoid late-night snacking.
Immediately after brushing my teeth, I will log my meals in my food diary, adding another layer to the habit stack.
Habit stacking is a powerful tool that builds upon our daily routines, steering us closer to our desired outcomes. It’s about making intentional, minor adjustments that lead to significant improvements.
Have you tried habit stacking, perhaps without realizing it? What small changes have led to big results in your life? Share your stories in the comments!
References:
James Clear: How to Build New Habits by Taking Advantage of Old Ones