Habit Chaining: Find Little Habit Buddies

Ever found yourself stuck in a loop of intending to do something but never quite getting around to it? We’ve all been there. I think the secret to breaking this cycle lies in something as simple as pairing up habits. The idea's not world-changing, but it might be useful: habit chaining.

Habit Chaining

Habit chaining (I guess we could call it "stacking," but let's go with chaining) is a technique where you link a new habit you're trying to form with an established one. It’s like building a bridge between what you automatically do and what you aspire to do. The beauty of this method is its simplicity and effectiveness.

The power of habit chaining lies in its reliance on existing patterns. Our brains love routines. By tying a new habit to an already established one, you’re leveraging the automaticity of your brain’s existing pathways, making it more likely you'll stick to the new habit.

Try it out

• Identify Your Current Habits: Start by jotting down your daily routines. These could be as simple as brushing your teeth in the morning or having a cup of coffee.
• Choose a New Habit: Pick a new habit you want to adopt. Let's say you want to start reading more.
• Link them: Now, find a logical connection. For instance, if you have a morning coffee every day, you could say, “After I make my morning coffee, I will read for 10 minutes.”
• Keep it Simple: The simpler and more specific your chained habit is, the better. Complexity is the enemy of execution.
• Repeat and Reinforce: Consistency is key. The more you repeat this chain, the stronger the link becomes. (This one's the real important one.)

You Can Build a Nice Ripple Effect

What starts as a small change can lead to a cascade of positive behaviors. When you successfully chain one habit, it boosts your confidence to chain more. Over time, these small links form a strong chain of habits that can lead to significant life transformations.

Troubleshooting

• If You Forget: It happens. If you miss a day, don’t beat yourself up. Just pick up where you left off.
• If the Chain Breaks: Sometimes a chain might not work. That's okay. Reassess and adjust. Maybe reading with your evening tea works better than with morning coffee.

Samples

Here are a few habits to chain together:

• Waiting for your coffee/tea + Saying five nice things about yourself (gratitude)
• Finish a task + write an update in your journal to keep a better log of your day
• Finish that journal update + take a very small walk (even if it's just around the room you're in) to stretch
• Check email + sit up straight (your posture will thank you)

See how they're not earth shattering?

I still think there's something to it. What about you? Have you tried something like this? What's your experience? Are you WILLING to try it?

Chris...