Creating new habits can be quite a challenge, requiring both time and dedication. It’s easy to falter when trying to establish new routines. However, people on TikTok are buzzing about a strategy called habit stacking, which they claim helps in maintaining new habits.
Habit stacking involves linking a new habit you want to develop with something you already do routinely. This technique isn’t actually new, but it’s gaining renewed attention as a way to keep New Year’s resolutions on track. Psychologists shed light on how it works.
In simple terms, habit stacking is about attaching a new behavior to an existing one, making it easier to remember and stick with. Dr. Amir A. Afkhami, a psychiatry professor at George Washington University, explains that by “stacking” the new habit on top of a well-established one, it becomes easier to integrate into your life. For instance, if you want to incorporate stretching into your routine and you always have a cup of coffee in the morning, you could start stretching for five minutes right after finishing your coffee.
Additionally, habit stacking can involve combining a less enjoyable task with a more pleasant one. For example, you might listen to a podcast while doing laundry or save your favorite show to watch while exercising. By connecting the new habit with an existing activity, it becomes part of your routine, increasing the chance it will persist.
Although popularized in recent conversations, the concept of habit stacking goes back to earlier theories in behavioral psychology, such as those by B.F. Skinner, who highlighted how positive reinforcement can help establish behaviors. Experts agree that this method is an effective way to form new habits, especially useful in therapeutic settings for individuals with ADHD.
Habit stacking simplifies the adoption of new behaviors by linking them with existing routines, making it feel like a natural extension of what you’re already doing. This reduces the need for extra motivation or willpower. It draws on scientific principles like context-dependent memory and neuroplasticity, where the brain forms and strengthens connections through repetition.
Over time, repeated pairing of habits reinforces these connections, making both habits more consistent. The brain finds it easier to modify an existing routine rather than start a brand new one, making habit stacking a powerful tool for creating new patterns.
However, the success of habit stacking largely depends on how well you implement it. If the existing habit isn’t strong or consistent, pairing a new behavior with it might not be effective. Additionally, trying to stack too many new behaviors can lead to burnout or confusion, disrupting progress.
To start habit stacking, identify a well-established habit in your routine and pair it with a new, specific habit you’d like to develop. Choose a time of day that works best and consider incorporating enjoyable elements to increase the likelihood of success. Consistency and simplicity are key, as repetition helps the brain link the two behaviors automatically.
Research indicates there’s no exact timeframe for a habit to stick, but the strength of the anchor habit and simplicity of the new habit play significant roles. Simple habits can integrate quickly, but more complex combinations may take longer to solidify.
Overall, habit stacking is a practical and scientific approach to creating lasting habits. It requires patience, as it often takes a few weeks for a new behavior to become effortless.
