Starting a New Habit: Habit Stacking
Chapter 5 of Atomic Habits
In his bestselling book “Atomic Habits,” author James Clear delves into the science and psychology behind habit formation.
Chapter 5 introduces the concept of “Implementation Intention” as a powerful tool to help individuals create and maintain new habits successfully.
One of the key takeaways from this chapter is the strategy of “Habit Stacking.”
Let’s explore how these ideas can be applied to make habit formation more accessible and effective.
Implementation Intention: The Power of Planning
At the heart of habit formation lies the idea of creating a plan beforehand, specifying when and where you intend to perform a particular habit.
Two of the most common triggers for habits are time and location, and implementation intentions leverage both of these cues. The format for creating an implementation intention is straightforward:
“I will [BEHAVIOR] at [TIME] in [LOCATION]”
This concept is transformative because it makes a person more likely to stick to their habits. Research shows that people who make a specific plan for when and where they will perform a new habit are more likely to follow through. Essentially, implementation intentions transform vague notions into concrete plans of action. When the moment of action occurs, there is no need to make a decision; you simply follow your predetermined plan.
For example:
- “I will meditate for one minute at 7:00 am in my kitchen.”
- “I will study Spanish for twenty minutes at 6 pm in my bedroom.”
Additionally, timing matters. People are more likely to take action on the first day of the week, month, or year, so it’s beneficial to start your habit at one of these natural beginnings.
Being specific about what you want to achieve and how you will achieve it helps you say no to things that could derail your progress, distract your attention, or pull you off course.
By making the time and location obvious and through repetition, you develop the intention to do the right thing at the right time, even if you can’t always articulate why.
Habit Stacking: Building on Existing Habits
Habit stacking is a practical way to apply implementation intentions.
It involves using an existing habit as a cue to trigger a new behavior. The formula is simple:
“After [CURRENT HABIT], I will [NEW HABIT].”
This method effectively chains behaviors together, creating a seamless routine
For instance:
- “After I pour my cup of coffee each morning, I will meditate for one minute.”
You can even create larger stacks by chaining small habits together, like this:
- “After I pour my cup of coffee each morning, I will meditate for 60 seconds. After I meditate for sixty seconds, I will write my to-do list for the day.”
Moreover, habit stacking doesn’t have to rely solely on your existing habits. You can insert new habits into existing routines or develop general habit stacks to guide you whenever the situation is appropriate. For example, “When I see a set of stairs, I will take them instead of using the elevator.”
To ensure the success of habit stacking, it’s crucial to select the right cue. Don’t ask yourself to create a new habit when you’re likely to be occupied with something else. The cue should also have the same frequency as the desired habit, ensuring that it occurs regularly enough to prompt your new behavior. You can find suitable triggers by brainstorming a list of your current daily habits that you do without fail.
In essence, habit stacking is most effective when the cue is highly specific and immediately actionable, adhering to the first law of behavior change: “Make it obvious.”
By incorporating implementation intentions and habit stacking into your life, you can systematically build and reinforce positive habits. These strategies provide a practical roadmap for making lasting changes, turning your intentions into actions, and ultimately leading to personal growth and self-improvement. So, why wait? Start stacking habits today!
For more information and a habit stacking template, visit atomichabits.com/habitstacking.
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