Finding an effective technique for building, breaking, and keeping habits can feel like a hopeless endeavor. In this article, we explore a simple and effective technique known as habit stacking, wherein a behavior gets integrated into the brain by pairing it with a current behavioral habit, thereby requiring less mental effort. Read on to learn how this method can help clients change their lives, both inside and out of the gym.
The Dawn of Atomic Habit-Making
In the fall of 2018, writer James Clear introduced the world to the idea of creating habit-forming systems with his book, “Atomic Habits”. Within its pages, Clear emphasizes the power of systems over goals, the importance of small but consistent improvements for long-term success, and the idea that one’s habits define one’s identity.
As personal trainers, we know from experience that small changes can bring about big results, typically in less time than we think. Recognizing and celebrating small achievements with clients reinforces the positive impact of cumulative progress. We always coach new clients to set realistic goals for themselves with regard to improving their levels of fitness/wellness; rather than the goal itself, the systems we help them create to achieve these goals will keep their motivation going, long after they achieve these goals. This system ensures that what the client does regularly in the gym evolves into a lifestyle, a habit, rather than merely a one-time goal.
What Defines a Habit?
One research study conducted a systematic review with a goal of exploring the time required for an individual to cultivate and hold onto new health-related habits. The scientists came up with 4 behavioral change characteristics ~
- Deciding to take action
- Shifting from intention to behavior
- Repetition of behavior
- Developing automaticity
The researchers concluded that while the first three characteristics listed above do indeed define components of behavioral change, only the development of automaticity comes about as a unique feature of habit formation. The term automaticity refers to a behavior that typically displays a lack of awareness, uncontrollability, unintentionality, and efficiency. It occurs through the consistent repetition of a behavior and remains stable over time.
Habit Stacking
The very foundation of healthy lifestyles rests upon an individual’s ability to form crucial habits. This concept not only emphasizes the need to establish positive habits; it also helps with breaking or disconnecting from negative behaviors in order to guarantee long-term lifestyle changes.
Habit stacking takes advantage of the areas in one’s life already redolent with actions both automatic and reliable. Utilizing this technique, one links a newly desired habit with one in which they already consistently engage. “The thinking is that engaging in the already-existing habit will cue you to do your new one,” explains Lauren Alexander, PhD. She refers to this deliberate rewiring of the brain as self-directed neuroplasticity.
At its most basic level, we can think of habit stacking as pairing something one already enjoys doing with the new and perhaps more difficult/not so pleasant task. In so doing, the brain gets rewarded as the habit-forming loop takes hold. As an example, if one wishes to try drinking more water throughout the day (which many individuals find challenging), they might tie it to something they find fun, such as working out or watching a favorite television show. Similarly, if one wishes to establish a fun and novel habit, pairing it with a current boring habit might make the latter seem more pleasant. Consider listening to a book on tape (a new endeavor) or clearing up the kitchen after dinner (a generally mindless and boring task). Since the dishes will need attention at least once a day, one might find themselves not minding the chore as much if they get to listen further in their exciting novel.
Approach the Behavioral Change by Habit Shaping
If habit stacking seems a bit too daunting at the outset, rather than giving up, Dr. Alexander recommends trying habit shaping. “It’s a behavioral principle where you gradually shape your behavior toward a goal,” she explains.
Consider the individual who wants to begin walking a mile each day to improve their cardiovascular health. Admittedly, jumping into this type of physical challenge all at once has all the hallmarks of failure. However, if the individual begins the challenge by walking around the block every afternoon, they find themselves forming a new habit. After a few days, they can increase their distance to include three blocks; this soon evolves into a half-mile each day, and ultimately to an easy 1-mile stroll around the neighborhood. These small changes do add up, while feeling much less overwhelming psychologically in the process.
Addressing the Number One Bad Habit
After the removal of addiction-based negative habits, such as substance abuse, therapists rank procrastination as a major stumbling block for so many of their patients. Constantly putting off work projects undermines productivity; avoiding mundane chores around the house only increases one’s stress level as they watch the laundry pile up and the dust bunnies get larger. Trainers witness clients skipping their workouts, always claiming some excuse or another. Whether we realize it or not, this procrastinating easily evolves into a bad habit, one that eventually wears down one’s quality of life.
Experts in the habit-building field tell us that we can change the bad habit of procrastination by adhering to a simple yet effective strategy: the Five-Minute Rule. This small strategic change can make a significant difference with consistent practice.
The Five-Minute Rule: Breaking the Anxiety/Avoidance Cycle
This creative technique, backed by science and psychology, helps diminish the habit of procrastinating by starting by addressing the most difficult aspect: taking that first step. Setting the intention and starting typically prove the hardest part. Perceiving a task as something that may require only 5 minutes makes it feel much less overwhelming.
If asked why procrastination “works”, most individuals justify the action because the task they face feels unpleasant, overwhelming, or provokes anxiety. To avoid having to embrace such discomfort, people choose simply to delay…taking the path of least resistance. At first, the delay brings relief; however, such a short-term panacea comes at a cost: the longer the avoidance, the greater the anxiety. This, in turn, often fuels even more avoidance.
Such a negative feedback loop creates its own self-reinforcing pattern, one that can feel impossible to break. As unpleasant chores pile up, motivation plummets, and, unfortunately, the guilt sets in. We can begin to see how even the strongest willpower alone will not break this deeply ingrained habit.
Instead of trying to tackle everything all at once, experts suggest committing to a new behavior for simply 5 minutes. This act of diminishing the barrier to getting started will suffice to begin interrupting the procrastination loop and the avoidance/anxiety cycle. As the brain makes the shift from avoidance to participation, anxiety lessens and momentum builds. The brain can see the positive end if it does not have to commit to completing a project all at once.
Reframing Challenging Tasks
Most people find that after 5 minutes of engaging in something, continuing it for just a little bit no longer appears quite as daunting. With regular use, this small shift in approach can have a lasting impact on focus, productivity, and emotional well-being.
Regardless of what one keeps putting off, several strategic steps can help to get the process started. Consider the following:
- Reframe the mental “picture” of the task
- Reduce task-related anxiety
- Build behavioral momentum
- Reinforce the behavior with follow-through and consistency
Sometimes a task truly does rest well above an individual’s skill set. In those cases, rather than procrastinating, they may choose to seek out help from others more familiar with the task. In the process, they quite possibly will learn a new set of skills they can use in the future.
The 3-Day Rule and the 4 Laws
If an individual sets out with a goal of curtailing a negative behavior, science suggests that they must refrain from engaging in that particular behavior for 3 straight days. Similarly, if one wishes to continue engaging in a positive behavior and convert it to a habit, they must refrain from skipping it for 3 straight days. Once one allows a good habit to lapse, restarting it often proves more challenging.
According to author James Clear, the following constitute “the 4 Laws of Atomic Habits” ~
- Make it obvious (cue)
- Make it attractive (craving)
- Make it easy (response)
- Make it satisfying (reward)
Pearl informs readers that these laws form the framework of the habit loop, guiding behavior from the very first trigger (cue) to the ultimate feeling of satisfaction that reinforces the habit (reward).
Conversely, Clear holds that in order to break bad habits, one must simply invert these laws, as follows ~
- Make it invisible: Limit exposure to the negative behavior. If you want to quit smoking, readjust the route you drive to avoid the store where you purchase cigarettes, or simply do not allow them in your home.
- Make it unattractive: This step involves a bigger change, actually morphing one’s self-image into a person who no longer participates in the negative behavior. The words “I no longer identify as a smoker” carry much more power than saying “I am trying to quit smoking.”
- Make it difficult: Here, Clear offers 3 different approaches: one can eliminate the behavior “cold-turkey,” gradually reduce the behavior over time, or one might choose to replace the action with a healthier substitute that evokes the same or a similar rewarding feeling.
- Make it unsatisfying: Typically, once an individual masters the first three steps, the negative behavior action will no longer feel satisfying; at this point, officially breaking the habit feels comfortable and doable.
All of this behavioral change also involves identifying the specific type of change one seeks. Psychologists outline 3 specific types of change ~
- Outcome change
- Process change
- Identity change
When most individuals attempt to cease a negative behavior or habit, this action can fall into the outcome stage or the process stage. However, to truly accomplish lasting change, one must advance to and arrive at an identity change. In this headspace, the focus rests not on what behavior/habit one strives to change, but rather on the creation of who they wish to become.
Habit forming as well as habit elimination take time and dedication. By making use of the various techniques presented in this article, perhaps the process might begin to seem a little less overwhelming and a bit more achievable. In the words of author James Clear, “Your habits shape your identity, and your identity shapes your habits.”
References
https://health.clevelandclinic.org/habit-stacking
https://pubmed.ncbi.nlm.nih.gov/34223960/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3505409/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9280284/
https://positivepsychology.com/how-habits-are-formed/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11641623/
https://pubmed.ncbi.nlm.nih.gov/25207647/
https://pubmed.ncbi.nlm.nih.gov/34231844/
https://vocal.media/motivation/the-3-month-rule-how-to-change-your-life-faster-than-you-think
https://info.totalwellnesshealth.com/blog/atomic-habits
