Are a few of your January resolutions locked in by now? Congratulations. Now is the perfect time to build on healthy habits, like walking regularly or eating more vegetables. Enter habit stacking—an easy, science-backed approach that can help you keep your momentum going.
What is habit stacking?
Habit stacking means connecting new positive actions to routines you've already established. Its magic works through four stages—cue, craving, response and reward. For example, the cue is an existing routine; the craving is your motivation to change; the response is the new habit; and the reward is the benefit you gain, like feeling better or more energized.
The concept works because your brain creates stronger connections through repetition. When you attach a new habit to something you already do automatically, you're more likely to follow through. For example, if you've been walking 30 minutes daily, you might add a 10-minute stretching routine right after. The existing walk becomes the cue for your new stretching habit.
Stack your way to better health
Ready to build on your progress? Here are a few ways to stack habits across different wellness areas:
• Physical activity. Do seated exercises when you sit down to use a computer. Practice tai chi after lunch.
• Healthy eating. Wash and prepare vegetables while your morning coffee brews for feel-good snacks later in the day.
• Better sleep. Follow the same pre-bed routine every night. Put on pajamas, brush your teeth and then read to wind down.
• Stress reduction. When you get in the car, take several slow breaths before starting the engine.
• Mindset. Smile at yourself in the mirror while washing up each morning.
Make it stick
The secret is tying small, beneficial actions to things you already do regularly. Start with one new habit, and make it specific. Research shows it takes about 60 days for a new habit to become routine, so stick with it. If you miss a day, don't give up on your progress; just try again the next day.
If you have questions about building healthy habits, schedule an appointment with one of our Family Medicine or Internal Medicine specialists by calling 863-680-7190.
Sources: American Heart Association; American Institute for Cancer Research; Sleep Foundation