Building new habits can be challenging, often requiring time and dedication, which makes it easy to fall short. However, a strategy buzzing on TikTok, known as habit stacking, might help keep new habits going strong. The concept involves pairing a new habit you wish to develop with one you already do regularly. It’s gaining attention, but it’s not a new idea. So, what exactly is it, and can it help you keep your New Year’s resolutions this year? Let’s find out.
Habit stacking is a technique wherein you attach a new habit to an existing one, making it easier to remember and maintain. Amir A. Afkhami, MD, a professor of psychiatry and behavioral health, suggests that this technique uses an established habit as a trigger for the new behavior. For instance, if you want to start stretching more, you could do it right after your morning coffee routine.
This approach can also involve combining a task you find less favorable with something enjoyable, like listening to a podcast while folding laundry or reserving your favorite TV show for when you work out. By linking a new habit with an existing routine, you increase the chances of the new habit sticking, as Aaron Breedlove, PhD, an assistant professor of psychiatry, points out.
Although habit stacking is currently trending, the term was coined by S.J. Scott in his 2014 book, “Habit Stacking: 97 Small Life Changes That Take Five Minutes or Less.” However, it traces back further to behavioral psychology, thanks to the work of Harvard psychologist B.F. Skinner. He demonstrated that positive reinforcement makes behaviors more likely to become ingrained.
Experts agree that habit stacking can effectively build new habits. Hillary Ammon, PsyD, uses it frequently in therapy, especially for clients with ADHD. The power of existing routines makes it easier to embrace new behaviors without extra willpower or motivation. By linking a new habit to a well-practiced one, it becomes a natural extension of your routine, reducing resistance.
Habit stacking is grounded in areas like context-dependent memory, where our mind connects context to behaviors, and neuroplasticity, the brain’s ability to form new connections. The repeated pairing strengthens the neural pathways, making the new habit easier to adopt and more consistent over time.
According to Ammon, introducing new habits via habit stacking is like giving the brain a “kickstart” since it’s more willing to modify existing routines than begin anew. However, the success of habit stacking largely depends on the implementation. An inconsistent anchor habit can result in the new behavior not taking hold. Additionally, tackling too many stacked habits can lead to confusion or burnout.
To start habit stacking effectively, find a habit already woven into your daily routine, like washing your face or having a cup of tea. Then, choose a simple, specific new habit to add, such as doing pushups or meditating. Pair it immediately after the established habit using the latter as a cue. Incorporating enjoyable elements makes you’re more likely actually to follow through with the new habit.
It’s essential to maintain simplicity and consistency in your new habit. Repetition will eventually make it automatic as the brain links both behaviors. While no magic formula dictates how long it takes for a habit to stick, factors like the strength of your daily routine and the simplicity of the new habit play a role. A strong daily habit and a simple new habit are more likely to cement quickly. Conversely, complex or unrelated habits may require more time to take root. Patience is key, as Professor Afkhami reminds us, since habits may take weeks to feel natural and sustained.
