How long do you usually stick to your new year resolutions? Many of us celebrate New Year’s Day with grand ideas of how we can change our lives for the better, only to give up by the end of January.
If this sound familiar to you, the problem may lie with how your brain is wired, rather than your discipline.
The solution to this could lie in “habit stacking” – a technique popularised by James Clear in his bestselling self-help book, Atomic Habits. Using existing pathways in your brain to build new habits could make it much easier to stick to your resolutions.
How we build new habits
Every time we practice a skill, our brain strengthens the connections between the neurons needed to complete the task. The more often you use these pathways, the faster and more efficient the connections become.
However, the opposite is also true: if you don’t use a skill, then the neuron pathways become weaker over time. As we age, our body gets rid of those unused connections – known as “synaptic pruning” – so it can focus on building other skills.
So, how can habit stacking help?
One of the best ways to form a new habit is by exploiting the strong connections you already have, rather than trying to start from scratch.
Our lives are filled with skills that we take for granted. Even if you don’t practice playing a violin or painting for hours every day, you will still be skilled at mundane tasks such as cleaning your house, making breakfast, or packing your bag for work.
Rather than deciding on an arbitrary time to start your new habit, try “stacking” them. Pair the habit you want to start with an activity you already do regularly and use your existing habits as a cue to practice your new skill.
This way, over time, your resolutions will become as natural as the habits you’re stacking them on. As a result, you can go through your day knowing that you’re achieving your goals – almost automatically.
How can I start habit stacking?
Start by pairing one new habit with one existing one. For example:
- After I get out of bed, I will put on my workout clothes.
- After eating lunch, I will drink a glass of water.
- After getting into bed, I will pick up a book.
Deciding on where to put your new habit can take some planning. Try writing down everything you do in a day so you can find the best place to stack your new habit.
To help you adjust, you can also see habit stacking as a set of rules rather than a schedule. For example, always clearing up straight after eating dinner or always taking the stairs instead of an escalator.
3 top tips for habit stacking your way to success
1. Choose when to add a new habit carefully
Make sure to carefully consider your schedule when adding in a new habit. If you want to start meditating, then adding that new habit to a chaotic morning routine where you’re likely to be interrupted will set you up for failure.
2. Start small
Don’t overwhelm yourself by starting several new habits at once. Start small and build up to your goal by planning each step in detail.
For example, if your resolution is to exercise for an hour every day, you can break your goal down into smaller habits. Start with putting your trainers on at the same time each day, then build on that and walk, run, or cycle for 20 minutes each day, and slowly build up the amount of time you’re outdoors exercising or at the gym until you’re doing a full hour or more each day.
3. Create a timeline
Setting yourself a goal can help you stay on track. Deciding on a concrete amount of time you will do this new habit for – whether it’s an arbitrary amount, based on a deadline, or you simply want to see positive change in time for next year – will give you an end point to focus on.
When you reach the end of your timeline, reflect on your resolutions. If you’ve successfully stuck to your new habit, you can celebrate! And if you dropped off somewhere along the way, then you can reassess your strategy and try again next year.
Get in touch
As well as establishing new habits, January can be a great time to review your financial plan for the year ahead. If you’d like some help creating a plan that helps you to reach your long-term goals, please get in touch.
Email enquiries@alexanderpeter.com or give us a call on +44 1689 493455.
