Habit stacking

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." — Aristotle 

We are all creatures of habit, whether we acknowledge it or not. Every morning is filled with habits we have routinely kept for years, from brushing teeth to making coffee. 

What is a habit? 

When people talk about ‘habits’ in everyday life they often just mean something they do all the time. But according to psychological theory, a habit is only a habit if it as an action that happens automatically when we encounter a certain setting or situation in which that action has been performed in the past. A key aspect of habits is that because they are automatic, they override intentional behaviour. This means that as a habit becomes stronger, it becomes harder to perform a different action, even if you intend to do so. Habits are therefore likely to persist over time; because they are automatic and so do not rely on conscious thought, memory or willpower. 

Myth busting - How long does it take to form a habit? 

It takes up to 10 weeks to form a new habit. A common myth is that habits take 21 days to form. This appears to have originated from anecdotal evidence about the adjustment period for plastic surgery but does not relate to habits as we know them. More relevant research has shown that it takes 66 days (up to 10 weeks) on average to form a new habit after the first time the new action is performed, but this can vary from person to person and for different actions Source: UCL 

So how to habits work? 

In order to form a habit, an action must be performed repeatedly in a consistent context. This repetition creates a mental association between the context (cue) and the action (behaviour) which means that when the cue is encountered the behaviour is performed automatically.  

For example, imagine that, each time drink a cup of tea, you eat a biscuit. When you first eat a biscuit with your cup of tea, a mental link is formed between the context (drinking a cup of tea) and your response to that context (eating a biscuit).  

Each time you subsequently have a biscuit in response to having a cup of tea, this link strengthens, to the point that having a cup of tea makes you reach for a biscuit automatically, without giving it much prior thought; a habit has formed. 

Adopting new habits is only ever difficult for one of two reasons: 

1. You don’t understand how habits are structured and how to leverage that structure to your advantage. 
2. You are attempting to do too much too soon and setting yourself up for failure. 

Let’s break both of these points down in greater detail. All habits can be broken down into three basic components: 

The Cue or Trigger

This is the part of the habit loop where you are triggered to take some sort of action through a cue in your internal or external environment. The cue triggers your brain to initiate a behaviour. It is a bit of information that predicts a reward. Our prehistoric ancestors were paying attention to cues that signalled the location of primary rewards like food, water, and sex. Today, we spend most of our time learning cues that predict secondary rewards like money and fame, power and status, praise and approval, love and friendship, or a sense of personal satisfaction. (Of course, these pursuits also indirectly improve our odds of survival and reproduction, which is the deeper motive behind everything we do.). There are two basic types of cues/ triggers. The first are external triggers (like a cell phone alarm, a push notification, or a Post-it note on your refrigerator). External triggers work because they create a Pavlovian response that when the alarm goes off, you complete a specific task. The second type are internal triggers, which are the feelings, thoughts, and emotions that you relate to an established habit. These are like a scratch that you must itch. For instance, if you’ve ever compulsively felt the need to “check in” with social media, then this action was the direct result of an internal trigger.

The Action

Good or bad, this is the part of the habit loop where you actually take action on the habit you want to adopt or drop. 

The Reward

This is the part of the habit loop where your brain receives a reward for taking the desired activity. (The dopamine burst we receive for both "checking off" a to-do list item or answering an email). Rewards are the end goal of every habit. The cue is about noticing the reward. The ‘action’ is about wanting the reward. 

Source: Charles Duhigg, the author of The Power of Habit, and an expert on behavioural psychology suggests that most people fail to adopt new habits because they do not understand the structure of habits.

More specifically, most people fail to adequately reward themselves for taking action on a beneficial habit. 

What the boffins say

Research by Oxford University found that when compared to new born babies, the average adult human had 41 per cent fewer neurons in the brain. This doesn't mean you're stupider than a baby, it just means adults go through a process called synapse pruning.  

Behavioural psychologist James Clear explains that, "Your brain prunes away connections between neurons that don't get used and builds up connections that get used more frequently. Synaptic pruning occurs with every habit you build as your brain builds a strong network of neurons to support your current behaviours. The more you do something, the stronger and more efficient the connection becomes." 

Just beneath our grey and squiggly cerebral cortex sits a small piece of neural tissue called the basal ganglia. For years, researchers really didn’t know what the basal ganglia did except that it might play a role in Parkinson’s disease. But beginning in the 1990s, researchers at MIT had a hunch that the basal ganglia had something to do with the formation of habits. 

Neuroscientists have traced our habit-making behaviours to a part of the brain called the basal ganglia, which also plays a key role in the development of emotions, memories and pattern recognition. Decisions, meanwhile, are made in a different part of the brain called the prefrontal cortex.  

But as soon as a behaviour becomes automatic, the decision-making part of your brain goes into a sleep mode of sorts. The brain can almost completely shut down. ... And this is a real advantage, because it means you have all of this mental activity you can devote to something else.  

That's why it's easy — while driving, let's say — to completely focus on something else: like the radio, or a conversation you're having. That's because of the capacity of our basal ganglia: to take a behaviour and turn it into an automatic routine 

Source: Charles Duhigg 

 The 8 steps of habit stacking 

Habit stacking is a strategy you can use to group together small changes into a routine that you follow daily. Habit stacking can feel overwhelming at first. However, once you get started and do it a few times, it’s not as hard as you think. The key to success here is to start with small expectations, build the muscle memory of completing this routine, and then add more tasks once you’re consistent. 

The below is a straightforward process that won’t leave you feeling overwhelmed. If you closely follow (and complete) these steps, you’ll discover it’s easy to create lasting change and performance improvement. 

1. Pick a time and location

Build a routine around a specific location, time of day or combination of both. For example – After lunch, focus on your first five customer conversations. Or first hing in the morning take the long walk around the office and praise 5 people. Have an alarm on your phone to trigger you to start to use your routine each day 

2. Build one routine at a time

Focus on one routine at a time because it reduces the amount of depletion of your willpower. Focus on one new routine for a week before making any changes or additions. If you list the new habits you want to form and compound them by only 1% each day, in one year you would have improved each habit roughly 37%. While that might not seem like a lot, if you compare this progress using something easy to understand - say finances - that’s the difference between making ￡100,000 a year and ￡137,000 a year! 

3. Start with “Small Wins” – the big daddy of habit formation

Most people try to change too much too quickly. Make it small so you cannot fail. Make it easy. Build your routine around habits that don’t require a lot of effort. These are the s ma ll win s that will build “emotional momentum” because they’re easy to remember and complete. Take one new skill or mindset and start there. Making small changes will have a big difference. The real key to making a habit stick is to make it so small that you can’t say no. i.e. If you want to get in shape, start by doing one push up. Make sure you list out the actions that will help you achieve the new habit – having a check list really works. Set yourself up for success and make your new habits so easy to achieve that they are impossible to fail.  

4. Have a “Reason Why”

Have a good reason why behind each individual action so that you don’t quit.  

6. Be Accountable

It’s always easier to do nothing than to take action. Check where you are on the accountability ladder and reflect on what you can do, get someone to be your ‘accountability buddy’. It’s not enough to make a personal commitment. The big things in life require a solid action plan and a support network to tap into whenever you encounter an obstacle. This is true in the business world and for your personal development. When you have someone to cheer on your successes (or kick you in the butt when you’re slacking), you’re less likely to give up. 

7. Create Small, Enjoyable Rewards

Reward yourself with small treats for getting through your routine every day for a week or month. Keep the reward small and choose rewards that have a positive long-term impact 

8. Focus on Repetition

Repetition of routine helps build your muscle memory. Repetition is key for the first 30 days of habit stacking. 

Be aware of ego depletion 

Ego depletion happens when people use up their available willpower on one task. As a result, they are unable to exert the same level of self-control on subsequent, often unrelated tasks. Willpower is a limited resource. The idea behind this theory is that willpower is like a muscle in that it can be both strengthened and fatigued. For example, if you exhaust yourself doing sprints, you will be less able to perform other physical tasks. 

Research suggests that willpower and self-control are much the same. If you use your available energy and reach a state of ego depletion, you will have less self-control when faced with ensuing tasks.

Self-control is important. Having good self-control is beneficial in a number of ways. People who possess high levels of self-control tend to have better relationships and higher achievement levels. Those who lack self-control, on the other hand, are more likely to experience social conflict and poor academic performance. 

Dealing with Habit Stacking disruptions and challenges 

Setbacks, slip ups, distractions and disruptions will happen. The question is, what will you do about it? But a better question is, how will quickly get back on track when you need to?

You need to know both how to deal with disruptions and how to get back on track. 

Here are some key strategies to help you deal with disruptions and to get back on track:

1.  Strategy 1: Have an If-Then Plan. 

Disruptions happen. Create a plan for when those triggers occur. Accept that disruptions happen and don’t get discouraged. Don’t beat yourself up, forgive yourself and move on so you can get back on track.

1. Strategy 2: Know Your Cues / Triggers. 

To create an If-Then Plan you need to know your triggers. Your triggers are the distractions and bad habits that take you off track or where you slip up. Keep track of your negative habits to help you develop your routine.

1. Strategy 3: Reduce Overall Expectations. 

Too much pressure on yourself can cause a negative reaction. Focus on the minimum number of changes, but focus on the habits that are most important.

1. Strategy 4: Start Small (Again). 

Starting over can be discouraging, but that’s what it takes to succeed. Look for small wins and concentrate on sticking to your routine instead of focusing on the length of the routine. You can add more habits after you have a firm grasp on your routine.

1. Strategy 5: Never miss twice. 

Look, you WILL mess up and slip on your habits. And it’s OK. The rule of thumb is that when you fail, you get back on the horse immediately so that you never miss twice. It’s ok to miss one workout this week, but don’t you dare let it extend to 2 or 3. If you follow the rule of “Never Miss Twice” you can fail your way to any new habit you desire.

1. Strategy 6: Use the word “but” to overcome negative self–talk.

One thing about battling habits is that it's easy to judge yourself for not acting better. Every time you slip up or make a mistake, it's easy to tell yourself how much you suck. Whenever that happens, finish the sentence with “but” …“I’m fat and out of shape, but I could be in shape a few months from now.” 

Good luck, and here’s to you building better habits, stacking one habit stack at a time.